Cognitive distortions are irrational or biased
ways of thinking that contribute to negative emotions and maladaptive
behaviours. These distorted thought patterns skew one's perception of reality
and can lead to or exacerbate mental health issues such as anxiety and
depression. Recognizing and challenging cognitive distortions is a key
component of Cognitive Behavioural Therapy (CBT).Common cognitive distortions
include:
1. **All-or-Nothing Thinking**: Viewing
situations in black-and-white terms, without recognizing any middle ground. For
example, thinking you’re a complete failure if you make a single mistake.
2. **Overgeneralization**: Drawing broad,
negative conclusions based on a single event. For instance, believing that a
single failure means you will always fail.
3. **Mental Filtering**: Focusing exclusively on
negative aspects of a situation while ignoring positive elements. This can lead
to a skewed and pessimistic view of experiences.
4. **Catastrophizing**: Expecting the worst
possible outcome in every situation, often leading to excessive anxiety and
avoidance behaviour.
5. **Discounting the Positive**: Dismissing or
minimizing positive experiences or achievements, reinforcing negative
self-beliefs.
6. **Personalization**: Assuming responsibility
for events outside of your control, leading to undue self-blame and guilt.
7. **Jumping to Conclusions**: Making assumptions
or drawing conclusions without sufficient evidence, such as assuming others are
judging you negatively.
Addressing cognitive distortions involves
identifying these patterns, challenging their validity, and replacing them with
more balanced and realistic thoughts. This process helps improve emotional
regulation and overall mental well-being.
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