Cognitive Distortions – Magnification and Minimization

Cognitive Distortions – Magnification and Minimization

Magnification: –

When you Magnify or minimize aspects of a memory or situation you distort them so that they no longer correspond to objective reality. In depressed people, often the positive characteristics of other people are exaggerated and negative characteristics are understated. There is one subtype of magnification:

• Catastrophizing – this is the focusing on the worst possible outcome, however unlikely, or thinking that a situation is unbearable when it is really just uncomfortable.

To overcome this form of distortion you need to calculate the real probabilities in the situation. Get evidence from others who know about what happened and then focus on the evidence that the worst did not happen. If you are minimizing then perhaps you need to take things more seriously.

Have a great day until next time.

Nevin

Cognitive Distortions

Cognitive Distortions

Cognitive distortions are errors of thinking that can alter the way we process information. They are associated with negative and critical self-talk. This negative view may lead to psychological and emotional disorders such as anxiety and depression. Instead of using the rational information we have available for interpreting a situation, we give attention to the dysfunctional beliefs we may carry with us. This predisposes us to feel in a negative way about some situation. Many of us have one or more of these distortions and we can benefit from their identification and modification.

There are a number of identified distortions:

Magnification: – blowing things out of proportion.

Black and White or dichotomous thinking: thinking and talking in extreme either/or terms.

Selective Abstraction: focusing upon only one feature of a situation, and ignoring other, more salient features.

Over-generalization: making general statements and conclusions on the basis of isolated occurrences.

Global Labeling: assigning generalized and usually negative labels to people, including ourselves.

To discover your cognitive distortions you must monitor your ‘automatic thoughts’. Automatic thoughts are triggered by certain events. By writing down these thoughts and the feelings you can begin to challenge and change them.

Identifying and sorting out our cognitive distortions promotes self-awareness, self-esteem and the development of coping and problem-solving skills.

Goals

Happy people set effective goals and by achieving goals you can become happier.

Happiness

Happiness is a skill set. You can learn to improve your levels of happiness.

States and Emotions III

Hi Everyone

This will be the last in the series on States and Emotions.

Today we will look at the Meta State Model.

Meta State Model

A meta state occurs when we are thinking , feeling or otherwise experiencing a state about or above another state. Eg joyful learning. This state arises from the process of applying one state to another. So when we are in a learning state and we apply or become aware of the joy of learning by thinking about the state of joy of learning we have entered a meta state.

It is a competency, a skill where we assess a state, amplify it and put a frame around the first state.  How is this useful?

Think about a state, for example the state of doing the laundry. I always find this to be a dreary chore so now I apply another state to it. “I am excitedly doing the laundry. As I check out how I am feeling I find I am feeling more excited about the activity than previously. For me it makes a few more moments in my life happier. It all adds up to the time spent valuing happiness which leads to sustainable happiness.

Have an awesome day, until next time.

Nevin

States and Emotions

Hi Everyone

Over the next few posts I want to explore the concept of states and emotions.

By understanding these better and doing some exercises we can take some further steps to achieving the levels of happiness and success we define for ourselves.

States

Definition

Ones state is the combination of the processes of the mind and body in an individual at the one time and provides the mental and physical conditions from which you act. It is the sum total of all your experiences at any one time.

Some states are positive, others negative, some fleeting and others more enduring.

States are with you every day but are constantly changing over time.

Mostly we spend our time in between the extremes of the states until something happens to change it.

Is it possible to choose your states rather than be controlled by them?

Yes it is.

Behaviour arises from our states.

States not only determine what we feel but also how we behave and how we perform.

When we are in a positive state we behave confidently and when in a negative one we are less resourceful and struggle with things we would normally be able to do.

State Awareness

Many of us are not aware of the state we are in and how we are feeling. So how do we become more aware of what states we are in?

To become aware do the following:

Close your eyes, go inside and become in touch with how you are feeling right now.

How is your breathing? – fast or slow? Deep or shallow?

Is your body tense or relaxed?

Is there any discomfort anywhere in your body?

How are you mentally? Tired, energized? Quick or slow?

Is there anything troubling your mind.?

Are you without a care in the world?

Once you have practiced this a few times you will be able to know what is going on for you instantly.

Baseline States

Most of us have only a few states that we use habitually. These are called our baseline states. They are the ones that feel most natural to us.

Think about what your baseline states might be.

What state do you go back to most often?

How would someone who knows you well describe you in one word?

If you have done these exercises not only have you improved your self awareness but you have taken some steps toward managing you states.

Have a great day and may your day be filled with happy states.

Nevin

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