This distortion hurts you, not because it is true, but simply because you believe it to be true. In order for this to be true, it would have to apply to everyone asking for help. It would have to be true for everyone learning a new skill or dealing with something they know nothing about. […]
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One of the criteria for Major Depression is excessive guilt. Notice the excessive part. Guilt can serve an important function, like when I backed my wife’s new car into the pole at the burger joint. I look where I’m backing much better now – courtesy of my reasonable guilt. Excessive guilt is different and, by […]
This type of common distortion can lead to worthlessness, paranoia, and avoidance of others. It is distorted for a number of reasons. First of all, it assumes you have a special power > Mind Reading. How many times has someone thought you were feeling a certain way about them and they were completely wrong. Now […]
This is a powerful distortion that can leave you feeling worthless. It can also lead to giving up and not pursuing any goals. Whatever your past has been, the future has yet to be written. This is distorted because it is vague. What does “good enough” really mean? There are so many definitions, as many […]
Why are we afraid of change? What can happen without change? Our fear prevents our actions but change can still occur without action. Change is all around. Our main fear should be in doing things that do not fit our true intent or not acting as we could because our thoughts lie to us.
So you feel repeatedly angered, disappointed, frustrated, or otherwise harmed by the same person. Have you ever wondered if you should rather be mad at yourself for not anticipating his/her predictably bad behavior ahead of time? It is like being mad repeatedly at the green apple tree for not producing red apples. Depression, CBT
FACT CHECK > Too vague to even be tested DISTORTED BECAUSE Life – Not specific enough Sucks – Too harsh and vague RESULT > Hopelessness FIGHT IT! There are certain things like ____ (be specific) I don’t like about my life There are certain things like ____ (be specific) I want to change There are […]
FACT CHECK > Every word in this statement is distorted DISTORTED BECAUSE Nothing – Too extreme and general Will Ever – Predicting the future Change – Not specific enough RESULT > Hopelessness FIGHT IT! Of course things change, the weather changes, feelings change …this is really too vague List positive things that have changed in […]
FACT CHECK > Too vague to be tested or proven DISTORTED BECAUSE Worthless – Not specific enough, general, too harsh RESULT > Worthlessness FIGHT IT! There are certain things (be specific) I have not accomplished There are certain things (be specific) I have accomplished How can I even define worthless? - it is a feeling […]
FACT CHECK > The word “understand” is key here DISTORTED BECAUSE No One - Too general and all-inclusive Can Understand/Going Through – Ill-defined, vague, predicting the future RESULT > Hopelessness FIGHT IT! The inability to completely understand someone else is common, whether they’re depressed or not Complete understanding is not required, but an effective understanding […]
FACT CHECK > See Our Video at the end of the post DISTORTED BECAUSE I Can’t = Means it is physically impossible, as opposed to difficult Go On – Not specific enough, vague RESULT > Hopelessness FIGHT IT! I am sick of…(be very specific) I don’t know what else to do I want (specific thing) […]
FACT CHECK > This is distorted because it reflects a fear rather than the inability to actually confront DISTORTED BECAUSE I Can’t Confront = Means it is physically impossible, as opposed to intimidating What I’m Afraid Of – Ill-defined, vague RESULT > Unrealistic Anxiety and Avoidance FIGHT IT! I’m afraid to confront…(specify the exact thing) […]
FACT CHECK > This is distorted because it predicts the future DISTORTED BECAUSE I’ll Get = “I Will Get” is future-oriented (We can’t predict the future) Bad News – Ill-defined, vague RESULT > Unrealistic Anxiety and Avoidance FIGHT IT! I can’t predict what the doctor will say If I go, I’ll know what I’m facing […]
FACT CHECK > When hasn’t the world been messed-up throughout history? DISTORTED BECAUSE This World / So Messed-Up / Make a Difference – Not specific enough, too vague I’ll– Predicting the future Never – Too extreme and final RESULT > Hopelessness FIGHT IT! Find examples of what is right in the world Think about those […]
FACT CHECK > This is too vague and can’t be tested so it is a distortion in its present form DISTORTED BECAUSE It’s – Not specific enough, What does “It’s” refer to? All My Fault – Too extreme, broad, and vague RESULT > Excessive Guilt FIGHT IT! Define “It’s” and be very specific Would 1,000 […]
FACT CHECK > You haven’t even met everyone in the world DISTORTED BECAUSE Everyone – Too extreme, global, and vague Hates Me – Not specific enough, What does ‘hate’ mean anyway? RESULT > Worthlessness FIGHT IT! Look for fact-based examples of people that do not hate you Look for examples of people around you that […]
FACT CHECK > You’re here aren’t you? DISTORTED BECAUSE Anything – Too extreme, global, and vague Right – Not specific enough, What does ‘right’ mean anyway? RESULT > Worthlessness FIGHT IT! Look for fact-based examples of things you have done right Look for examples of things you’ve tried to do right
FACT CHECK > This reflects a belief, but it can’t be proven DISTORTED BECAUSE I’ll = “I will” This is future oriented, and no one can predict the future Never = Is an extreme word that is too all encompassing This = Is not specific enough to allow for the generation of problem-solving options RESULT […]
Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for depression and anxiety. Negative thoughts that are NOT fact-based are called “distortions” or “irrational” thoughts. Mastering the skill of recognizing and changing distorted thoughts is central to effective CBT treatment. Learning how to fight these harmful thoughts requires a little education and a […]
