I read Dr. Burns' book years ago and this list of 10 cognitive errors changed my life overnight. I was able to interrupt the negative self- reviews, get off the rollercoaster of hopelessness, and follow a better path of thinking. I had not realized that I had the ability to change until I recognized the harmful thoughts; and grabbed them by the neck. Thanks for this post.
I have borderline personality along with anxiety, PTSD, depression, bipolar, OCD and phobias. I struggle with all of these. Thank you for the help. I am trying very hard to overcome.
CBT, REBT, both pioneered and well developed in the 50's by Aaron Beck and Albert Ellis. Listen to Dr. Ellis as an old man. Hysterical and funny. I red Burns book too. Great read.
I don’t know which one I fall into but my experience is like this: At my old school I had no friends and no one to sit with at lunch so I stopped going to lunch cause I feel like everyone is looking and talking about me sitting at a table alone.This caused me to be sad and unmotivated to do anything. 2. I had a small stain on my pants and I worried that everyone would talk about the stain and make fun of me for it.So I didn’t wear the pants and searched for some new ones and had to change my whole outfit up cause it didn’t look right. 3. Whenever my teacher calls on me to answer a question I start to hesitate and just freeze up. My hart starts bumping fast and I choke on my words.My eyes also start to get watery cause I fear if I get the question wrong I’ll get talked about and humiliated. I’m a very quiet person and it takes a lot for me to even talk to someone without chocking on my words and feeling awkward when it’s complete silence between us. I try to push myself but I always end up failing:( Sorry for this long comment.
Check out my free anxiety relief course here on RU-vid. It goes deeper into each cognitive distortion ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QDOyp9GPUxM.html
Yeah my bad habit in that one is assuming what other people will think of me if I do something. I have to remind myself that I don’t know what they’ll think, and also that it doesn’t really matter what other people think of me. The best way to deal with it for me is to just try to be present and mindful. Since jumping to conclusions typically involves worrying about the future.
Headfulness I started working on this 3-4 days and I do feel a more positive change in my personality. It’s great. Especially when I catch it and observe where my mind goes and I bring it back to reality. Just got to be careful how deep to think about what you feel. I’m learning so much.
Good list. #3,5,6 are highly interesting and critical to get better at watching out and managing those. #7, emotional reasoning, I think is kind of the root of them all and the hardest to deal with. I see myself and other basing reality on how I/they feel which causes every miscommunication, misinterpretation and most of our bad moods (to simplify). The subconscious latches on to a fact or two and decides now it feels X and our subconscious has a direct line to hijack our conscious mind by flooding it with emotion and bodily reactions. We become convinced it *is" X and that our response is appropriate because we feel X. Partner said that completely unfair/wrong/attacking thing (was it an attack??) and I feel angry (probably actually am hurt but anger is the subconscious reaction to hurt) therefore I should be angry and I am going to express my anger. Like Holy crap that is nothing short of bonkers but it happens to me and you regularly. If only we all grew up in nurturing environment and if society culture was more aligned with thinking/caring about other's needs (and actually investigating the real needs cuz our assumptions of needs and even what we may be told is needed is highly likely wrong). This is a huge problem and maybe a handful of ppl can have personal growth in this area but it's a systemic problem and the solutions require overhaul of society. Eg. Community and raising kids differently (them vs us mentality is prevalent everywhere and kids soak it up). Sorry, I could go on and on. I'll stop now.
Fixating on a tiny problem leading to disqualifying the entire lesson: is that #1, #3, #6 or #9? Example, the typo on #4 which says, "It just got lucky..." instead of "I just got lucky..." I tend to disqualify the whole barrel of apples with this one spot.
3:22 - Change should to I will, or a statement that implies I will do better. But I also don't think should statements are bad, it's recognising ones situation and then trying to work out how to overcome that situation. As in if you don't feel like you're progressing you have to internalise this, and then look at past data to make sure what you are doing is improving your situation. If you constantly say should and don't change or don't look at past data to make sure you're improving then that to me is a problem, because the position you're in hasn't changed and isn't working and you want to be in another position and feel depressed that what you're doing either isn't working or you wish you had advanced more then you have. I don't really see this as a problem if you use data to support your view, as again it's the start of problem solving what is going on. It's only a problem if one doesn't aim to find a solution to the situation and is always anxious as a result. Also should statements related to doing what is ethically right is the beginning of holding oneself accountable, and again as long as one comes up with solutions to prevent bad habits, or doing bad actions then I see it as the start of change, it's only when one keeps repeating this and doesn't find a solution to remove the should, and acts to actually change that saying should is a problem. So basically repetitively saying should over actually changing.
It’s not about whether it’s good or bad. That’s all or nothing thinking. It’s about how it makes you feel when you repetitively say these types of phrases to yourself.
I would love to learn how to harness my Asperger's and ADD like Elon Musk (CEO of SpaceX, Tesla and Boring Company) does. Perhaps I am radically different spectrum of the disorders but at least least he can harness his instead of letting them hold him back or harming him. So far, my CBT is not producing the positive results to my expectations.
I have a video called “how to get rid of cognitive distortions” that will teach you a technique to change your thinking patterns. I also do some 1-on-1 coaching where I help people to become free of anxiety if you want some guidance. we can set up a free call to see if you’re a good fit for the program if you’re interested.
Yeah idk bc i went to therapy for depression (psychiatric diagnosis) and we did these but at the root of my depression was anxiety and rumination and even a little OCD so i think just thinking “wrong” causes a lot of stuff that manifests itself in depression (probs most common diagnosis) and other things as well
Anyone else have all 10 and tell yourself your Fucked and cry but then remember your brain is just a mistake but then u remember again that’s the lie! And still crying cuz u feel fucked but that’s also lie? 😢 just me ok we’ll that’s fine … but clearly I can’t think properly for myself so medication it is!!!!!!!!!!!!!!!!!!!
