Cognitive Distortions | Worksheet | Therapist Aid (2024)

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Problems

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Treatments

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Cognitive Distortions | Worksheet | Therapist Aid (2024)

FAQs

How to beat cognitive distortions? ›

Here are a few ways you can start:
  1. Read yourself.
  2. Identify the type of distortion.
  3. Change roles.
  4. Examine the evidence.
  5. Sum of its parts.
  6. Skip generalizations.
  7. Avoid speculations.
  8. No more “shoulds”
Jul 29, 2021

What are the three C's of cognitive restructuring? ›

Some clients may be familiar with the “3 C's” which is a formalized process for doing both the above techniques (Catch it, Check it, Change it). If so, practice and encourage them to apply the 3 C's to self- stigmatizing thoughts.

How to question cognitive distortions? ›

Challenging questions to help change cognitive distortions
  1. What evidence do I have that confirms my perspective?
  2. Are there aspects of this situation that I'm not seeing?
  3. Is there a middle ground or gray area that I'm rejecting?
  4. Is it realistic to hold myself to these expectations?
Sep 6, 2022

What are cognitive distortions easily explained? ›

What are cognitive distortions? A distorted thought or cognitive distortion — and there are many — is an exaggerated pattern of thought that's not based on facts. It consequently leads you to view things more negatively than they really are.

Can cognitive distortions be corrected? ›

This is known as a cognitive distortion. By identifying these distortions – essentially, tricks that our minds are playing on us – we can learn to isolate and overcome cognitive distortions using a tactic known as reframing.

Why do I have so many cognitive distortions? ›

Researchers believe that cognitive distortions are sometimes but not always the result of stress, negative life events, or gradual smaller events, such as negative expressions from parents or caregivers, that continue to trigger this way of thinking later in life.

What is the triple column technique for cognitive distortions? ›

One technique is the "triple-column" technique. Write down in one column your thoughts -- i think of them as “automatic thoughts.” Write, in another column, the distortions or errors in your thoughts (there is a list of common distortions below). Then, in the third column, you dispute the distortions -- fight back!

What is the ABCD method of cognitive restructuring? ›

The ABC model is a tool used in cognitive behavioral therapy (CBT) to help people recognize their irrational thoughts and beliefs. It stands for antecedents, beliefs, and consequences. The goal of the ABC model is to learn to use rational thinking to respond to situations in a healthy way.

What is an example of reframing thoughts? ›

For example, if you're thinking, “I never do anything right,” you might reframe it to, “I make mistakes sometimes, but I also have many successes.”

How do you reframe a cognitive distortion? ›

Six-step reframing involves:
  1. Identifying the thought or behavior pattern that needs to be changed.
  2. Understand what the thought is trying to achieve.
  3. Figure out alternative ways to achieve the same or a better outcome.
  4. Create new thoughts and behaviors.
  5. Take responsibility and consider the future.
Dec 26, 2022

Why is dichotomous thinking bad? ›

Dichotomous thinking can lead to negative self-perceptions, interpersonal problems, increased stress, and difficulty in coping with challenges.

What is an example of always being right cognitive distortion? ›

Always Being Right.

For example, “I don't care how badly arguing with me makes you feel, I'm going to win this argument no matter what because I'm right.” Being right often is more important than the feelings of others around a person who engages in this cognitive distortion, even loved ones.

How can I permanently remove negative thoughts from my mind? ›

How to remove negative thoughts from mind permanently
  1. Self-awareness. The first step in banishing negative thoughts is to become self-aware. ...
  2. Challenge your thoughts. ...
  3. Mindfulness and meditation. ...
  4. Surround yourself with positivity. ...
  5. Gratitude practice. ...
  6. Set achievable goals. ...
  7. Seek professional help. ...
  8. Physical health.
Oct 30, 2023

How do you confront cognitive distortions? ›

Coping With Cognitive Distortion

Here's what you can do: Stop yourself when you are upset: Step away and let yourself calm down before trying to assess the situation. Analyze the situation: Look at things from all perspectives.

How do cognitive distortions affect relationships? ›

Cognitive distortions can have a detrimental impact on relationships, contributing to misunderstandings, conflict, and emotional distance. They can erode trust, intimacy, and satisfaction, creating barriers to healthy communication and connection.

How do you stop cognitive distortion of mind reading? ›

Techniques for 'un-distortion'
  1. Rate the degree of your belief and identity and rate your emotions.
  2. Identify exactly what your prediction is — for example, "He doesn't like me, so he won't talk to me"
  3. Conduct a cost-benefit analysis. ...
  4. Examine evidence for and against your mind reading.

How do you get out of thinking patterns? ›

How to break the negative thinking loop
  1. Recognise your thoughts.
  2. Challenge your thoughts.
  3. Be your own friend.
  4. Focus on positive people (and aim to be one)
  5. Watch what you're watching (and reading)
  6. Focus on the present.
  7. Bring the inside out.
  8. Talk about it.

Is distorted thinking a mental illness? ›

Is thinking with cognitive distortions a mental illness? Research suggests that cognitive distortions may occur in numerous mental health conditions. These include depression, dysphoria, and anxiety disorders. However, cognitive distortions aren't considered a mental illness on their own.

How to stop disqualifying the positive? ›

How to Overcome Disqualifying the Positive
  1. Know when you're disqualifying the positive. Cognitive behavioral therapy starts with recognizing the presence of any negative thought patterns. ...
  2. Look at the facts. ...
  3. Do a cost-benefit analysis. ...
  4. Find things to be grateful for. ...
  5. Practice receiving positive feedback.
Jul 23, 2022

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