I focus on four competencies to help people effectively navigate life's accelerating changes:
In this post I want to focus on Persistent Adaptation and the awareness of cognitive distortions. These are inaccurate thoughts or ideas which maintain negative thinking and help to maintain
negative emotions. I'll admit that I default into one or more of these distortions more often than I'd like.
Eliminating these distortions and negative thought can improve mood and discourage maladies such as depression and chronic anxiety. Being aware of these distortions is a powerful first step to persistently adapt to discontinuous change and its discontents. Take a look and see if any of them are getting in your way.
- All-or-nothing thinking:
You see things in black and white categories. If your performance falls
short of perfect, you see yourself as a total failure.
- Overgeneralization: You see a single negative event as a never-ending pattern of defeat.
- Mental filter:
You pick out a single negative detail and dwell on it exclusively so
that your vision of all reality becomes darkened, like the drop of ink
that discolors the entire beaker of water.
- Disqualifying the positive:
You reject positive experiences by insisting they "don't count" for
some reason or other. You maintain a negative belief that is
contradicted by your everyday experiences.
- Jumping to conclusions: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion.
- Mind reading: You arbitrarily conclude that someone is reacting negatively to you and don't bother to check it out.
- The Fortune Teller Error: You anticipate that things will turn out badly and feel convinced that your prediction is an already-established fact.
- Magnification (catastrophizing) or minimization:
You exaggerate the importance of things (such as your goof-up or
someone else's achievement), or you inappropriately shrink things until
they appear tiny (your own desirable qualities or the other fellow's
imperfections). This is also called the "binocular trick."
- Emotional reasoning: You assume that your negative emotions necessarily reflect the way things really are: "I feel it, therefore it must be true."
- Should statements:
You try to motivate yourself with shoulds and shouldn'ts, as if you had
to be whipped and punished before you could be expected to do anything.
"Musts" and "oughts" are also offenders. The emotional consequence is
guilt. When you direct should statements toward others, you feel anger,
frustration, and resentment.
- Labeling and mislabeling:
This is an extreme form of overgeneralization. Instead of describing
your error, you attach a negative label to yourself: "I'm a loser."
When someone else's behavior rubs you the wrong way, you attach a
negative label to him, "He's a damn louse." Mislabeling involves
describing an event with language that is highly colored and
- Personalization: You see yourself as the cause of some negative external event for which, in fact, you were not primarily responsible.
From: Burns, David D., MD. 1989. The Feeling Good Handbook. New York: William Morrow and Company, Inc.