This is Part 1 of the Patterns of Thought episode. Today we talk about Cognitive Distortions which are internal mental filters or biases that increase our misery, fuel our anxiety, and make us feel bad about ourselves. Our brains are continually processing lots of information. To deal with this, our brains seek shortcuts to cut down our mental burdens. Sometimes these shortcuts are helpful, yet in other circumstances — such as with these unhelpful cognitive filters — they can cause more harm than good (as defined by Harvard Health Publishing). 

This episode's Bricks to help you build better thinking habits: 

Putting Thoughts on Trial: This is an exercise that uses CBT Theory and techniques to help you examine your irrational thoughts. You will act as a defense attorney, prosecutor, and judge all at once, providing evidence for and against irrational thought and evaluating the merit of the thought based on the evidence. http://www.therapistaid.com/worksheets/putting-thoughts-on-trial.pdf

Cataloging Your Inner Rules: Cognitive distortions include assumptions and rules that we hold dearly or have decided we must live by. Sometimes these are good and help us stick to our morals and values. Other times they can be limiting or frustrating. This tool helps you think more critically about your assumptions or rules that may be harmful. https://positive.b-cdn.net/wp-content/uploads/Your-Inner-Rules.pdf 

References:

Cognitive Distortions: 22 Examples & Worksheets (& PDF): https://positivepsychology.com/cognitive-distortions/#techniques-cognitive-distortions

10 Cognitive Distortions Identified in CBT: http://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412

What Are Cognitive Distortions and How Can You Change These Thinking Patterns?: https://www.healthline.com/health/cognitive-distortions#thought-origins