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Cognitive Behavioral Therapy - Summary 🔗

This is my summary of the article, quoting and paraphrasing the content.

Cognitive Distortions 🔗

Filtering 🔗

Focusing solely on the negative and ignoring all of the positive.

Polarized Thinking 🔗

Black and white thinking, not seeing the grey.

Overgeneralization 🔗

Assuming all experiences and people are the same, based on one negative experience.

Jumping To Conclusions 🔗

Being convinced of something with little to no evidence to support it.

Catastrophizing 🔗

Assuming the worst case scenario, magnifying the negative and minimizing the positive.

Personalization 🔗

Believing that you are at least partially responsible for everything bad that happens around you.

Control Fallacies 🔗

Thinking everything that happens to you is either all your fault or not at all your fault.

Fallacy Of Fairness 🔗

Being too concerned over whether everything is fair.

Blaming 🔗

Pointing to others when looking for a cause of any negative event, instead of looking at yourself.

Shoulds 🔗

Holding tight to your personal rules on how people ought to behave.

Emotional Reasoning 🔗

Believing “If I feel it, it must be true!”.

Fallacy Of Change 🔗

Expecting others to change to suit your needs and desires.

Global Labelling / Mislabelling 🔗

Generalizing one or two instances into an overall judgment, using exaggerated and emotionally loaded language.

Always Being Right 🔗

Believing that it is absolutely unacceptable to be wrong.

Heaven’s Reward Fallacy 🔗

Believing that any good act on your part will be repaid or rewarded.

Techniques 🔗

Journalling 🔗

Gather data about your moods, their source / intensity, and your responses to them.

Unravelling Cognitive Distortions 🔗

Become aware of the distortions you are likely to be vulnerable to.

Cognitive Restructuring 🔗

Challenge your harmful or destructive beliefs and restructure them.

Exposure And Response Prevention 🔗

Expose yourself to whatever it is that normally provokes a compulsive behavior.

Interoceptive Exposure 🔗

Expose yourself to sensations you are afraid of and recognize they are not dangerous.

Nightmare Exposure And Rescripting 🔗

Identify the emotion caused by a nightmare and cultivate a new emotion to replace it.

Play The Script Until The End 🔗

Finish a worst case scenario in your head to see that everything will likely turn out okay.

Progressive Muscle Relaxation 🔗

Relax one muscle group at a time until your whole body is in a state of relaxation.

Relaxed Breathing 🔗

Bring regularity and calm to your breath and create a sense of balance.

Activities 🔗

Mindfulness Meditation 🔗

Take a moment to firmly ground yourself in the present.

Successive Approximation 🔗

Break up large tasks into small steps to make them easier to accomplish.

Writing Self-Statements To Counteract Negative Thoughts 🔗

Write down the complete opposite of your automatic, negative thoughts.

Visualise The Best Parts Of Your Day 🔗

Bring to mind all the positive things that you experienced today.

Reframe Your Negative Thoughts 🔗

Shift your focus from the negative to the positive.

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Updated on 2019 Jan 10.

DISCLAIMER: This is not professional advice. The ideas and opinions presented here are my own, not necessarily those of my employer.