Don’t Believe Everything You Think!
Don’t believe everything you think!
How to not get stuck in unhealthy thoughts and belief patterns.
By: Jenna Rosenau, LCSW
Lets talk about cognitive distortions.
Cognitive distortions are when we hold illogical thoughts and beliefs about ourselves and about our experiences.
Cognitive distortions can be molded over time and are often known to surface during stressful and painful experiences. Cognitive distortions are often fueled by our past experiences, insecurities, our current moods and negative mindsets.
Example of cognitive distortions:
Beth went on one bad date, and after this date, concluded this about herself and her experience.
“There must be something wrong with me. I should just stop dating altogether. I’m bound to have more bad dates.”
This particular cognitive distortion is called overgeneralization. While her one experience may have been bad (we’ve all been on bad dates), she has already begun this distorted thought/belief spiral that has generated the belief that ALL dates will be bad.
Beth’s illogical thought and belief response to this particular situation is likely rooted with anxiety, insecurities and past negative experiences. Instead of allowing this overgeneralization to limit her dating experiences, Beth can learn to overcome her distortions.
Here are 5 ways that you can work on to help control and minimize these distortions:
Recognize the thought. Picture yourself catching it with your hand.
Take a moment to feel what you’re feeling in this moment. Say to yourself, “I’m feeling sad. I’m feeling angry.” Simply sit with it for a moment . No judgment, no rationalizing, just sit with this emotion.
Write down this thought or belief somewhere.
Challenge this thought or belief. You can ask yourself “Do I have enough evidence to conclude that this is actually true/real?”
Reframe this thought or belief. You can do this by creating a new scenario. Start by being more positive and nice to yourself.
Article by Jenna Rosenau, LCSW
Jenna is a therapist in Philadelphia, Pennsylvania at A Better Life Therapy. Jenna supports individuals, couples, and families overcome anxiety and depression. She specializes in those struggling with the impact of chronic or sudden illness and has extensive experience working with those navigating the stress, grief, and frustration of the medical system.
To read more about Jenna click here.
