I start out this episode by explaining the basic premise of Cognitive Behavioral Therapy (CBT), which highlights the interconnection of thoughts/feelings and behaviors/body sensations. I then outline 11 different thinking styles:
All or Nothing/ Black & White Thinking
Mental Filtering
Jumping to Conclusions = Mind Reading & Fortune Telling
Overgeneralizing
Disqualifying the Positive
Magnifying/Catastrophizing or Minimizing
“Should” Statements
Personalization/Blaming
Emotional Reasoning
Labeling
Comparison Trap
I briefly discuss the concept of “self-fulfilling prophecies”, as well as the perceived safety and control we feel in formulating meanings even if they are inaccurate and/or unhelpful. I touch on the concept of "core beliefs" which are when we construct false, rigid ideas about ourselves and/or our world.
Additionally, I go through a number of strategies to combat these types of thoughts such as looking at the evidence, speaking to yourself like you would a friend, evaluating the costs/ benefits of continuing to think this way, etc. I also provide you with a few questions to ask yourself when experiencing an inaccurate thought.
Helpful resources:
Brene Browns video on "Blame": https://youtu.be/RZWf2_2L2v8
List of Unhelpful Thinking Styles (also known as Cognitive Distortions): https://www.therapistaid.com/worksheets/cognitive-distortions.pdf
CBT Triangle: https://depts.washington.edu/hcsats/PDF/TF-%20CBT/pages/7%20Trauma%20Focused%20CBT/Cognitive%20Triangle_Worksheet_Coping_and_Processing.pdf
---
This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app