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Mind Map: Understanding Cognitive Distortions and Positive Reframing -…
Mind Map: Understanding Cognitive Distortions and Positive Reframing
Cognitive Distortions
Definition : Illogical and misleading ways of thinking that contribute to negative feelings.
Impact : Leads to depression and anxiety.
Common Types :
All or Nothing Thinking
Viewing situations as black or white.
Example: Success vs. failure.
Overgeneralization
Broad conclusions from single events.
Example: Feeling "unlovable" after rejection.
Mental Filtering
Focusing on negatives, ignoring positives.
Example: Dwelling on criticism.
Discounting the Positive
Dismissing positive experiences.
Example: Believing compliments are insincere.
Jumping to Conclusions
Making assumptions without evidence.
Fortune Telling : Predicting failure.
Mind Reading : Assuming negative judgments.
Magnification and Minimization
Exaggerating negatives, minimizing positives.
Example: Fearing flying.
Emotional Reasoning
Believing feelings reflect reality.
Example: Feeling like an idiot means being one.
Should Statements
Criticizing self/others with "should."
Self Directed : Guilt from personal expectations.
Other Directed : Frustration towards others.
World Directed : Anger at unmet expectations.
Labeling
Assigning negative labels based on mistakes.
Example: Calling oneself a "loser."
Self Blame and Other Blame
Self Blame : Unfairly blaming oneself.
Other Blame : Ignoring personal contributions.
Positive Reframing
Definition : Identifying positive aspects in negative thoughts.
Premise : Negative emotions can express core values.
Questions to Consider :
Benefits of negative thoughts?
What do they reveal about core values?
The Magic Button vs. The Magic Dial
Magic Button : Desire to eliminate negative feelings completely.
Magic Dial : Adjusting the intensity of negative feelings while retaining benefits.
The Cognitive "Click"
Definition : Moment of challenging and changing distorted thoughts.
Technique : Double Standard Technique
Imagine advising a friend with the same problem.
Apply that compassionate advice to yourself.