Cognitive Distortions is the one way we filter information as we take in our senses
|Cognitive Distortion||Coping Thoughts (McKay)||You||Partner|
|Catastrophising||Will it really be that bad?
I’ll get through this?
|Overgeneralising||How often does this really happen?|
|Exaggerating||Giving negative events more importance that they deserve.
Example: “It was the worst party ever!”
|Discounting the Positive||Example:” He gave me flowers, but they weren’t any good”|
|Black and White thinking||What other views could there be?|
|Taking things personally
|Example: “You’re criticizing me”, “they didn’t ask me because they don’t like me”
What other reasons could they have?
|Taking the blame||Ttaking responsibility when it is not yours.
Example: “It’s all my fault”, “If only I’d done more for …”
|Example “I’m so worried, I know something is going to go wrong”
Example response: Getting angry won’t help me figure this out. I need more facts
|Name calling / labelling||Example: “I’m such an idiot”, “You’re completely heartless”
What’s really bothering me/ What are the facts
I don’t need to demonise them
|Example: “Maybe she’s really ill”, “What if the car breaks down?”
|“If only I were, thinner, younger, smarter than I am”
I didn’t get what I want but it’s not the end of the world
|Blaming others||They’re doing the best they can
Blaming makes me feel hopeless – so what can I do?
|Demanding / Commanding Must & Should||They’ve got their values too. Are we agreed on what is important?
I prefer ….
Source David Burns, Feel Good Handbook