Both David Burns (bestselling author of Feeling Good: The New Mood Therapy and Abraham Low (founder of Recovery, Inc.) teach techniques to analyze negative thoughts (or identify distorted thinking — what psychologists call “cognitive distortions”) so to be able to disarm and defeat them.
Since Low’s language is a bit out-dated, I list below Burns’ “Ten Forms of Twisted Thinking,” (adapted from his “Feeling Good” book, a classic read) categories of dangerous ruminations, that when identified and brought into your consciousness, lose their power over you.
1. All-or-nothing thinking (a.k.a. my brain and the Vatican’s): You look at things in absolute, black-and-white categories.
2. Overgeneralization (also a favorite): You view a negative event as a never-ending pattern of defeat.
Before posting, please read our blog moderation guidelines. The comments below begin with the oldest comments first. Click on the last comments page to jump to the most recent comments.
Before posting, please read our blog moderation guidelines.
Post a Comment:
Copyright © 1995-2013 Psych Central. All rights reserved.
Site last updated: 23 May 2013
|
Isn’t this what most of us do all of the time? And most of the time we don’t realize or admit it, or even think quite the opposite.
@Therese: Thank you for putting this great list together.
@Branden: Yes, these are very common. We are brought up to think in those ways. These thoughts are hurting everybody, but some manage to cope. Others don’t – and end up depressed.
I believe that there’s one good thing about depression: it forces us to reconsider many things – including our own thoughts.
Therese,
Oh these points are well taken, especially #3. The mind likes to stick in a grove and go around and around. I like to think of the old record players (yes, I’m seasoned enough to remember!)that spun with a diamond head needle and just image picking it up when it gets stuck and moving it just a little so it stops the negative thinking.
So, thanks for these points and congratulations on your new editorial post; it’s fabulous and you deserve it because you are a great writer.
Oooooh yes… a lot of these are familiar to a lot of people, if we’re really honest with ourselves. They’re never stated ‘out loud’, because if they were you’d instantly realise how absurd and self-destructive they are, but you learn them from childhood. ‘So and so succeeded because of hard work, I failed because I’m stupid.’ ‘You should be a good boy/girl, you should eat all your vegetables, you should respect your parents…’ and on and on.
I already know I do all of the above. Unfortunately, everyone around me just inforces my negative impression of myself by telling me I’m a liar, I’m a loser, I’m a trouble maker. I cant go out anymore. They have been like this since I left my partner and children 8 years ago. The problem is I really need people around me. What can you suggest? Apart from suicide that is?
Chrissy, I can relate to your story!!
Also I would like to know how I can make myself believe in positive self-talk? Saying is easy, but how do I believe it???
You turn on the radio, TV, internet and the news is about neg. stuff going on everywhere, no wonder why I dwell on the negitive…Think about it and reply please, anyone I need answers!! Losing control here.
Peace of Body, Peace of Mind – by Rose VanSickle could be labeled an ‘updated’ version of Low’s work. The book is written in a warm, conversational style and clearly explains Low’s concepts & techniques from the perspective of someone who has used the Recovery, Inc. methods – successfully. Very successfully!!
Another great work that points out “cognitive distortions” and helps you choose more supportive behaviors is PEACE OF BODY, PEACE OF MIND by Rose VanSickle. She has been there, done that, and walks the walk. Check it out!
Opps!! I just pushed the blame on the media. How twisted of me. Blame is number 10 on the list!