What wrong thoughts make us feel bad?
1. Mind reading
You think, without enough evidence, you know what other people are thinking. For example: “He didn’t answer my greeting, so he must be upset with me.”
2⃣ fortune telling prediction
You predict that future events will turn out badly or that many dangers threaten you. For example: “I will fail the exam” or “I will not be able to do anything”.
3. Catastrophizing
You believe that whatever happened or will happen is extremely awful, unpleasant and unbearable. Like: “It will be awful if.”.
4⃣ Labeling
You attribute general and negative attributes to yourself or others. Like: “I am a miserable person” or “I am a worthless person”.
5⃣ Ignoring the positive aspects of discounting positives
You claim that the positive actions of yourself or others are trivial and insignificant. For example: “This work can be done by everyone” or “It is not important”.
6. Negative filter
You almost always see the negative aspects and ignore the positive aspects. Like: “No one loves me”.
7⃣ Extreme overgeneralizing
Based on one incident, you infer general negative patterns. Like: “This happens to me all the time” or “I fail in everything”.
8. Dichotomus thinking
You look at the surrounding events and people with an all or nothing perspective. Like: “Everyone rejects me” or “All my time was wasted”.
9⃣ should thinking
Instead of judging events for what they are. You interpret most of them based on what they should be. Like: “I have to do my job well” or “I have to convince him”.
personalizing
You attribute the cause of negative events to yourself and ignore the contribution of others to the problem. For example: “My marriage failed because I was guilty”.
Blaming 1⃣1⃣
You consider others to be the cause of your problems and negative feelings, and on the other hand, you forget the responsibility to change your behavior. For example: “Others make me angry” or “Others are the cause of all my problems”.
2⃣1⃣ unfair comparisons
You interpret events according to unfair standards. You compare yourself with those who are superior to you and you come to the conclusion that you are a lowly person. For example: “He is much more successful than me” or “The first student of the class performed much better than me in the exam”.
3.1 Regret Orientation
Instead of thinking about what you can do now, you think about how you wish you could have done better in the past. Like: “If I had tried, I would have found a better job” or “I wish I hadn’t said that”.
4⃣1⃣ What if what if
You constantly ask yourself what will happen if something like this happens and you are not satisfied with any answer. Like: “You’re right, but what if I get anxious?” Or “What if my breath gets trapped in my chest?”
5⃣1⃣ emotional reasoning
You use your emotions to interpret reality. For example: “Because my heart is angry, then something bad happens.
Taken from the book
Cognitive therapy techniques of Robert Lee Hay
This post is written by AliGhotbi76