Thinking errors you sometimes make

Thinking errors can make us sad, depressed or anxious. With cognitive behavioral therapy you learn how to recognize them. You can say that is a mindtrick. A mindtrick to live positive en happier. Because most of the times we make ourselves unhappy but we have the habit to give other people or circumstances the reason why we had a bad day. In this blog you are going to learn more about different types of thinking errors and I think you will recognize them by yourself. 

1. Pessism

Pessimism is a negative or depressed mental attitude in which an undesirable outcome is anticipated from a given situation. Pessimists tend to focus on the negatives of life in general. The glass is half-empty, and storm clouds loom overhead, never with a silver lining. Pessimists get a lot of flak for their inclination toward negativity and their tendency to expect the worst in most situations. Pessimism may be a risk factor for heart disease and other physical and mental health conditions

Ask yourself in situations:
-How bad is this situation scaled on everything what is happening in the world?

-If this situation is gonna be that bad like I think its gonna be, what am I gonna do?

-How did I deal with all the problems in the past? I survived, so what helped me in that situations?

2. Overgeneralization

Overgeneralization is a common issue that frequently affects those who have mental illnesses like depression or anxiety disorders. It is a course of thinking where you apply one experience and generalize to all experiences, including those in the future. For example, if you once gave a poor speech, you may think to yourself, “I always screw up speeches. A self-limiting overgeneralization is when you keep yourself from meeting your own potential. These are common thoughts like “I’m not good enough” or “I could never do that.” They can keep you from taking risks or next steps, harming your career and social life.
Watch the words you are saying daily. Be careful with the words:
‘never’
‘always’
‘everyone’
‘nobody’

3. Mind reading

When you think you know a person’s intentions or thoughts, you are engaging in a thinking error known as mind reading. You assume people are focusing on your flaws and believe that someone is reacting negatively to you, even though their response might have nothing to do with you at all. ‘He thinks I am an idiot’. Its important not to judge because you are NEVER sure.

4. Black and white thinking

Black and white thinking is the tendency to think in extremes: I am a brilliant success, or I am an utter failure. Our lives are full of shades of gray. By seeing the world in black and white — rather than the complex rainbow it actually is — we may initially make it easier for ourselves to separate out good from bad, right from wrong, and beautiful from ugly. But this kind of thinking can be exhausting, sending us through constant ups and downs. And on a deep level, simplifying things into easy, binary terms robs us of much of the complexity that makes life and relationships so rich.
Watch your words and be careful with the words: ‘have to’ ‘the should’.

When you think like this it’s important to accept ‘the grey’. Realize that there is always two sides of a story.

Learn that your thoughts and feelings are personal and not for everyone.
Find out what the differents are between you and another person or culture and compare them. Maybe you have a lot in common or you can learn from someone else.

5. Using emotional words

Language can be powerful. Some words have a really emotional meaning and can influence your thoughts. In fact you make yourself angry or sad with your own words. Your language makes situations even worse for your mental health. Because of using your words its harder to change your mood, even if its actually really easy to have a different perspective.
Be careful with phrases as:
‘It would be terrible’
‘I would be a total idiot’
‘I cannot live with myself if I would do something like that’
‘It awful to be alone’

With CBT you learn how to be objective and having a neutral opinion. 

Train yourself

Before you speak or after you speak, notice your own thoughts and try to find a thinking error. So the coming weeks when you talk with someone or when you are in a situation, find out what you actually are saying to yourself in your own head. Mostly of the time you will make the problem bigger than it actually is. Make a diary with situations and describe your emotions during the situations. How did you react? Which words did you used and was it objective enough. 
The most situations aren’t that bad, you just stressed because you interpret it too negative. 

 

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