Handout on Cognitive Distortions

Very good advice

Ann's Helpful Hints (re: letting go of judgment)

Automatic and Unhelpful Thoughts

a/k/a “Cognitive Distortions” (from Cognitive Behavioral Therapy)

  1. Negative filtering (also known as “Disqualifying the positive”).
    This is when we focus on the negative, and filter out all positive aspects of a situation.  For example, you get a good review at work with one critical comment, and the criticism becomes the focus, with the positive feedback fading or forgotten. You dismiss positives by explaining them away — for example, responding to a compliment with the thought, “They were just being nice.”
  2. All-or-Nothing thinking (also known as “Black-and-White thinking”).
    Things are either all good or all bad, people are either perfect or failures, something new will either fix everything or be worthless. There is no middle ground; we place people and situations in “either/or” categories, with no shades of gray, or allowing for complexities.  Watch out for absolute words like “always”, “never,” “totally,” etc. as indications of this…

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About cho wan yau

Teacher by day poet/writer by night. Words have been my first love and will be my last. As a child I locked myself into the toilet devouring books which transported me to distant lands. Poetry shared penned from 2009-2010 in a titanic struggle to stay sane at Heartbreak Hotel. Please check it out on chowanyau@wordpress.com. Any comments or feedback welcome. Why not share your story with me, because we all have one, don't we?

Posted on December 30, 2013, in Uncategorized. Bookmark the permalink. 2 Comments.

  1. Hi! I just realized that you re-blogged this, a little while ago. Thanks so much!

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