Recognizing Cognitive Distortions: All-or-Nothing Thinking

Cognitive distortion is an automatic method that iterates over situations that you do not think about other ways of thinking. When we rely unduly on cognitive distortion, we usually interpret events in ways that stimulate emotions like anxiety, depression, or anger. The idea of ​​nothing is such distortion.

All-or-nothing thinking means extreme thought. Were you successful? Your performance is entirely good or not bad at all. If you are not perfect, you will fail. This dual approach does not explain the shades of gray, there is a possibility that many negative comments about yourself and others are made.

I will take a job interview as an example. During the interview, you will get caught up in the problem and will not answer it as you wish. If you see this experience all or nothing, you may think that you discount your performance in another 95% of the interviews, thinking that it is "horrible" and "completely wasting time" and is a shame. This cognitive distortion sets up an irrational rule that results less than 100% are equal to 0%. It is easy to understand how this all-or-nothing idea might lead to a tough negative judgment about yourself, thereby lowering self-esteem in that process.

This cognitive distortion may hurt attempted attempts to change behavior, such as sticking to a diet. If you think about your eating habits in all or nothing way, the rash action of a person may ruin your entire effort. Remember, less than 100% can be 0%, so if you stick to your diet for 90% time, the idea of ​​all-or-nothing believes you totally failed You will be able to do the same. I want to eat anything

This distorted antidote is trying to find a gray shade. "It was replaced by an interview question, but the other performances were steady." Or, "Brownies do not erase the success of my diet, you can predict things by making major changes It is not always perfect. "

Identifying and converting cognitive distortions comes from cognitive behavioral therapy known as cognitive recombination. For more information on CBT and cognitive reorganization, refer to these links.

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The bad day is over-generalized. This is a very common cognitive distortion. In psychology, cognitive distortion is the way of misunderstanding that we humans use on a daily basis, and therefore makes our lives disastrous. In this particular event, there is a tendency to take one or two events that occurred and put them together in a day or week. Alternatively, as another example, we choose one or two people from race and conclude that the whole race of these people is bad or meaningful. Of course, that is not the case. I will write articles about cognitive distortion in future articles, but as of now, there are seven my favorite quotes that made me through a tough day, as promised (bad It is not that, but a tough day)

Cognitive distortion is an automatic method that iterates over situations that you do not think about other ways of thinking. When we rely unduly on cognitive distortion, we usually interpret events in ways that stimulate emotions like anxiety, depression, or anger. The idea of ​​nothing is such distortion. All-or-nothing thinking means extreme thought. Were you successful? Your performance is entirely good or not bad at all. If you are not perfect, you will fail. This dual approach does not explain the shades of gray, there is a possibility that many negative comments about yourself and others are made.

All-or-nothing thinking is one of many negative thought processes called cognitive distortion and is common among people with anxiety and depression. When you think in an all-or-nothing way, you divide your opinion extremely. From your own perception of yourself to your life experience, everything is divided into black and white. As a result, there are almost no gray parts in the center. The idea of ​​all or nothing usually involves the use of absolute terms. This misunderstanding also includes solutions to the inability to display alternatives and problems within the situation. For those with anxiety and depression, this usually means that only disadvantages of certain situations can be seen. People who are victims of people who can think of nothing or not at all believe that they either succeed or fail completely