Thread by @ThoughtsWithRG

“He didn’t respond to my message, he must be ignoring me!”

Isn't it irrational to make definitive assumptions, when it is impossible to know with certainty, what other person thinks?

Thoughts like these are "Cognitive Distortions"
THREAD 🧵 ahead

#TherapistsConnect #CBT
(1/17)

So,
What are Cognitive distortions ❓
-Automatic and self-reinforcing irrational thought patterns
-Self-statements that are either mildly misinterpreted or entirely inaccurate
If left unchecked, they can become stuck in negative feedback loops of unhealthy thinking.
#CBT (2/17)

Types of #CognitiveDistortions include:
1️⃣ 𝐁𝐞𝐢𝐧𝐠 𝐑𝐢𝐠𝐡𝐭 💪

- 𝘾𝙤𝙣𝙩𝙞𝙣𝙪𝙖𝙡𝙡𝙮 on trial to prove that your opinions and actions are 𝙘𝙤𝙧𝙧𝙚𝙘𝙩

-Being wrong is 𝙪𝙣𝙩𝙝𝙞𝙣𝙠𝙖𝙗𝙡𝙚

#CognitivePsychology #Anxiety #Depression #CBT (3/17)

2️⃣ 𝐁𝐥𝐚𝐦𝐢𝐧𝐠🙅🏻‍♀️

-𝙃𝙤𝙡𝙙𝙞𝙣𝙜 other people 𝙧𝙚𝙨𝙥𝙤𝙣𝙨𝙞𝙗𝙡𝙚 for your pain

-Sometimes the person 𝙗𝙡𝙖𝙢𝙚𝙨 𝙝𝙞𝙢𝙨𝙚𝙡𝙛/𝙝𝙚𝙧𝙨𝙚𝙡𝙛 for every problem

#CognitivePsychology #Anxiety #Depression #CBT (4/17)

3️⃣ 𝐂𝐚𝐭𝐚𝐬𝐭𝐫𝐨𝐩𝐡𝐢𝐳𝐢𝐧𝐠⛰️

- 𝘼𝙨𝙨𝙪𝙢𝙞𝙣𝙜 that the worst will happen

- 𝘽𝙚𝙡𝙞𝙚𝙫𝙞𝙣𝙜 that you’re in a 𝙬𝙤𝙧𝙨𝙚 𝙨𝙞𝙩𝙪𝙖𝙩𝙞𝙤𝙣 than you really are

#BinocularTrick #CognitivePsychology #Anxiety #Depression #CBT (5/17)

4️⃣ 𝐂𝐨𝐧𝐭𝐫𝐨𝐥 𝐅𝐚𝐥𝐥𝐚𝐜𝐲🎮

-Feeling 𝙚𝙭𝙩𝙚𝙧𝙣𝙖𝙡𝙡𝙮 𝙘𝙤𝙣𝙩𝙧𝙤𝙡𝙡𝙚𝙙

-Seeing ourselves as a 𝙝𝙚𝙡𝙥𝙡𝙚𝙨𝙨 𝙫𝙞𝙘𝙩𝙞𝙢 of fate.

- 𝘼𝙨𝙨𝙪𝙢𝙞𝙣𝙜 responsibility for the pain and happiness of everyone around us.

#CognitivePsychology #Depression (6/17)

5️⃣ 𝐄𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐑𝐞𝐚𝐬𝐨𝐧𝐢𝐧𝐠🥴

-Feeling the reality of something without its having basis in fact

𝙀𝙜: "If you are experiencing depression, you may incorrectly conclude that you are worthless, your current life is terrible and your future is hopeless."

(7/17)

6️⃣ 𝐅𝐚𝐥𝐥𝐚𝐜𝐲 𝐨𝐟 𝐂𝐡𝐚𝐧𝐠𝐞🙆🏻‍♂️

- 𝙀𝙭𝙥𝙚𝙘𝙩𝙞𝙣𝙜 that 𝙤𝙩𝙝𝙚𝙧 𝙥𝙚𝙤𝙥𝙡𝙚 𝙬𝙞𝙡𝙡 𝙘𝙝𝙖𝙣𝙜𝙚 to suit us if we just 𝙥𝙧𝙚𝙨𝙨𝙪𝙧𝙚 𝙤𝙧 𝙘𝙖𝙟𝙤𝙡𝙚 them enough.

#CognitivePsychology #Anxiety #Depression #CBT (8/17)

7️⃣ 𝐅𝐚𝐥𝐥𝐚𝐜𝐲 𝐨𝐟 𝐅𝐚𝐢𝐫𝐧𝐞𝐬𝐬🤔

-Feeling 𝙧𝙚𝙨𝙚𝙣𝙩𝙛𝙪𝙡 because we think we know 𝙬𝙝𝙖𝙩 𝙞𝙨 𝙛𝙖𝙞𝙧, but other people won’t agree with us.

“𝑳𝒊𝒇𝒆 𝒊𝒔𝒏’𝒕 𝒂𝒍𝒘𝒂𝒚𝒔 𝒇𝒂𝒊𝒓.”

#CognitivePsychology #Anxiety #Depression #CBT (9/17)

8️⃣ Filtering

- Taking the negative details & magnifying them while filtering out all positive aspects of a situation.

For instance, a person may pick out a single, unpleasant detail & dwell on it exclusively so that their vision of reality becomes darkened or distorted. (10/17)

9️⃣ Global Labeling🏷️

-Generalizing one or two qualities into a negative global judgment

-Extreme forms of 𝙜𝙚𝙣𝙚𝙧𝙖𝙡𝙞𝙯𝙞𝙣𝙜

-Labeling and Mislabeling

For eg: A person may label himself/herself, “I’m a loser” in a situation where they failed at a specific task.
(11/17)

1️⃣0️⃣ 𝐇𝐞𝐚𝐯𝐞𝐧’𝐬 𝐑𝐞𝐰𝐚𝐫𝐝 𝐅𝐚𝐥𝐥𝐚𝐜𝐲👼

-Expecting one's 𝙨𝙖𝙘𝙧𝙞𝙛𝙞𝙘𝙚 𝙖𝙣𝙙 𝙨𝙚𝙡𝙛-𝙙𝙚𝙣𝙞𝙖𝙡 to pay off 💰, as if someone is keeping score.

-𝙁𝙚𝙚𝙡𝙞𝙣𝙜 𝙗𝙞𝙩𝙩𝙚𝙧😠 when the reward doesn’t come.

#CBT
(12/17)

1️⃣1️⃣ 𝐌𝐢𝐧𝐝 𝐑𝐞𝐚𝐝𝐢𝐧𝐠🤞

-Without individuals 𝙨𝙖𝙮𝙞𝙣𝙜 𝙨𝙤, we know what they are feeling and why they act the way they do.
For eg:A person may conclude that someone is reacting negatively toward them but doesn’t actually bother to find out if they are correct.(13/17)

1️⃣2️⃣ 𝐎𝐯𝐞𝐫𝐠𝐞𝐧𝐞𝐫𝐚𝐥𝐢𝐳𝐚𝐭𝐢𝐨𝐧🤷🏻‍♀️

-Coming to a 𝙜𝙚𝙣𝙚𝙧𝙖𝙡 𝙘𝙤𝙣𝙘𝙡𝙪𝙨𝙞𝙤𝙣 based on a single incident
or a single piece of evidence.

-Seeing a single, unpleasant event as part of a 𝙣𝙚𝙫𝙚𝙧-𝙚𝙣𝙙𝙞𝙣𝙜 𝙥𝙖𝙩𝙩𝙚𝙧𝙣 of defeat.

(14/17)

1️⃣3️⃣ 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥𝐢𝐳𝐚𝐭𝐢𝐨𝐧🧍🏻

-A person believes that everything others do or say is some kind of direct, personal 𝙧𝙚𝙖𝙘𝙩𝙞𝙤𝙣 𝙩𝙤 𝙩𝙝𝙚 𝙥𝙚𝙧𝙨𝙤𝙣.
-𝘾𝙤𝙢𝙥𝙖𝙧𝙞𝙣𝙜 ourselves to others trying to determine who is smarter, better looking, etc.
(15/17)

1️⃣4️⃣ 𝐒𝐡𝐨𝐮𝐥𝐝’𝐬 👊

-Having a list of 𝙞𝙧𝙤𝙣𝙘𝙡𝙖𝙙 rules about how others and we should behave.
- Feelings of anger 😡, frustation😖 and resentment 😤occur when people break those rules
- Feeling guilty when the person violates 🛑 these rules.

(16/17)

1️⃣5️⃣𝐏𝐨𝐥𝐚𝐫𝐢𝐳𝐞𝐝 𝐓𝐡𝐢𝐧𝐤𝐢𝐧𝐠🔲

-Things are either “black-or-white.”

-No shades of grey

-We have to be perfect or we’re
a failure — there is no middle ground.

arxiv.org/abs/1909.07502 <END>
(17/17)

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