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Cognitive Distortions: How to get rid of negative thoughts about yourself

Lecturer: Emilio A Toussaint

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Instagram: @yes_but_how

Email: emilioa.toussaint@gmail.com

Webinar

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Table of Contents

  • About Art for Introvert
  • About Me
  • Cognitive Distortions
  • Main types of C.D.
  • Getting Support
  • Mental Illnesses
  • Conclusion

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What is Art For Introvert?

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Self-Edu Platform #1

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Psychology, painting, cinema, anime... Whatever the topic, we have it in our courses.

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Studying with us is easy: listen to the lectures on the way home or at lunch.

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Learn, saving the effort: you are one click away from knowledge!

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Instagram: @artforintrovert_eng Facebook: Art For Introvert

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About Me

  • Psychologist & Educator
  • Cognitive & Behavioral Therapist
  • MSc in Social and Cultural Psychologist
  • 10 years of experience in NGOs and Human Rights
  • Sensorial Theater Actor
  • Mexican Food Cook

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How to Connect with People

and Make Your Relationships Last

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Module 1: Self-Knowledge & Emotions

Module 2: Emotional Intelligence

Module 3: a Little Motivation

Module 4: Empathy: stepping Into Someone’s Story

Module 5: Relationship Management

Module 6: Emotional Intelligence in the World

Author: Emilio Toussaint

6 modules 6 hours

Feel like you're always on an emotional rollercoaster? Start the journey of making your relationships better now.

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How to Connect with People

Author: Emilio Toussaint

The course helps you understand your past experience in work, love life, and friendship so that you can build healthier and happier relationships in the present day.

Сourse price $49.99 $29.99

Or you can buy three for $59.99

Get to Know Yourself

Using a scientific approach you will know yourself better, accept your characteristics, and fix personal flaws.

Psychoanalysis Explained

Learn more about the human mind, the mysterious ways it works, and what’s hidden in dreams, slips of tongue, and other seemingly inexplicable brain tricks.

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Ruminations vs.

Cognitive Distortions

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Cognitive Distortions

  • Intrusive thoughts that are really difficult to handle and usually end up increasing our misery, fulling our anxiety, making us feel bad about ourselves.
  • When they are too frequent,

they could lead to a mental illness.

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Dichotomous Thinking

  • Extreme opposites
  • “I never have anything interesting to say.”

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Mind-reading

  • Jumping to conclusions
  • “The doctor is going to tell me I have cancer.

Everyone is saying mean things/gossiping about me.”

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Personalization

  • Take it personally; everything is done on purpose.
  • “Our team lost because of me.

That negative comment was on purpose, he/she wanted to hurt me.“

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Should-ing and must-ing

  • Self-critical language that puts a lot of pressure on you
  • “I should be losing weight.

I must change my habits and stop being lazy & procrastinating”

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Mental Filter

  • Focusing on the negative
  • “I am terrible at getting enough sleep.

I suck at socializing.”

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Overgeneralization

  • “I’ll never find a partner.

Everyone hates me.

No one will feel attracted to me.

All men are trash. ”

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Magnification & Minimization

  • Magnifying the negative and minimizing the positive
  • “It was just one healthy meal.

That bad report is going to cost me my job. “

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Fortune-telling

  • “My cholesterol is going to be sky-high.

We are going to die soon, so I don’t care.

He/she is going to break up with me.”

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Comparisons

  • When you don’t really know and it makes you appear less
  • “All of my coworkers are happier than me.

I always have few friends.

I never have a partner.”

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Catastrophizing

  • Blowing things out of proportion.
  • “This spot on my skin is probably skin cancer; I’ll be dead soon.

I said something wrong. They are going to think I’m boring.

They are not answering my message. For sure they are talking bad about me. I’m never going to make good friends.”

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Labeling

  • “I’m just not a healthy person.

I’m not a sporty person, I can never do any type of exercise.

I cannot have a conversation with a person who thinks life this or that.”

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Disqualifying the Positive

  • “I answered that well, but it was a lucky guess.”

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Emotional Reasoning

  • Emotions become facts
  • “I feel like my partner is cheating on me, even if there is no evidence for this (jealousy defines your reality).

I feel like nobody likes me, even if you have friends (loneliness informs your thinking).

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Challenging our C.D.

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  • Be AWARE:
  • How you frame things
  • Present moment
  • Positive can-do attitude
  • Don’t run away

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Challenging our C.D.

  • You’ll deal with it as well as you can. Trust that.
  • Don’t take it personally
  • Avoid end of the world catastrophizing

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Challenging our C.D.

  • Separate yourself from your emotions
  • Engage in healthy habits
  • Connect with others

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C.D. ≠ Mental Health Disorders

  • Constant & frequent negative affecting
    • Yourself
    • People around you
  • Treatment with a combination of psychotherapy, medication & nutritional guidance.

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Examples of Symptoms

  • Feeling sad or down
  • Confused thinking or reduced ability to concentrate
  • Excessive fears or worries, or extreme feelings of guilt
  • Extreme mood changes of highs and lows

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Examples of Symptoms

  • Withdrawal from friends and activities
  • Significant tiredness, low energy or problems sleeping
  • Detachment from reality (delusions), paranoia or hallucinations
  • Inability to cope with daily problems or stress

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Examples of Symptoms

  • Trouble understanding and relating to situations and to people
  • Problems with alcohol or drug use
  • Major changes in eating habits

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Examples of Symptoms

  • Sex drive changes
  • Excessive anger, hostility or violence
  • Suicidal thinking

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C.D. & Mental Health Disorders

  • Generalized Anxiety Disorder

“I am going to lose my job. I may even end up homeless if that happens.”

  • Social Anxiety Disorder

“People don’t like me.” “People may notice my anxiety and think I am weak.”

  • Panic Disorder with Agoraphobia

“I will have another panic attack.” “This time I could have a heart attack.”

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C.D. & Mental Health Disorders

• Specific Phobias

“The plane could crash ( worry about it) for the whole flight.”

• Obsessive-Compulsive Disorder (OCD)

“If I do not count to four each time, I feel anxious, something bad could happen to my husband.”

• Post-Traumatic Stress Disorder (PTSD)

“The world is a dangerous place; there is nothing I can do to keep myself safe.” “A stronger person would have gotten over this by now”

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Getting Support

  • Go to professionals such as therapists and coaches.
  • Try apps to help with mindfulness and cognitive behavioral therapy techniques
  • Join a mutual support groups, group therapy or group coaching (-$)

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Getting Support

  • Look for employee assistance programs through your job, government or online communities.
  • Be open about it, ask your friends, family or doctor to help you connecting with other resources.

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Conclusion

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Conclusion #1

Ruminating thoughts are normal, they help us be prepared.

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Conclusion #2

Continuous, intrusive and negative ruminating thoughts can lead to Cognitive Distortions.

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Conclusion #3

Cognitive distortions disturbed the way we perceive ourselves and our surroundings.

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Conclusion #4

We can challenge C.D. by training our mind and building a safe and healthy self-space.

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Conclusion #5

Mental health disorders are more complex and serious and need professional intervention

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Conclusion #6

Let’s normalize talks about mental health, ask for support and offer guidance or support when possible.

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Q&A

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Thank you for your time

and your attention!