How to Stop Cognitive Distortions: Bad Thoughts and Poison Minds — Transcript

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1. 0:00what if you had glasses that showed the
2. 0:03world exactly as it's not that made
3. 0:06friends into monsters slights into
4. 0:09catastrophes and your own image into a
5. 0:11nightmare would you wear them if you've
6. 0:15ever had a bad day or felt blue chances
7. 0:18are you've worn mental classes that
8. 0:20twist reality and what are called
9. 0:22cognitive distortions by eradicating or
10. 0:25reducing these unhealthy thoughts you
11. 0:28can dramatically change your mood and
12. 0:30your life hi I'm Peter Montoya from
13. 0:33thrive Union I'll be sharing our current
14. 0:36thinking on cognitive distortions what
15. 0:39they are how they affect us and how to
16. 0:41beat them a cognition
17. 0:43is simply a mental process or thought
18. 0:46cognitive distortions comes from
19. 0:48cognitive behavioral therapy which
20. 0:50improves lies by positively changing
21. 0:53thoughts beliefs and attitudes dr. David
22. 0:56Burns who popularized cognitive
23. 0:58behavioral therapy explains when you're
24. 1:00depressed and anxious those negative
25. 1:02thoughts I am no good I am a loser
26. 1:04what's wrong with me I shouldn't have
27. 1:06screwed up I should be better than I am
28. 1:08those thoughts are not realistic
29. 1:10thoughts they're distorted
30. 1:12remember it's not the events that your
31. 1:14thoughts that upset you Burns identifies
32. 1:1710 main cognitive distortions summarized
33. 1:21here for simplicity first we over
34. 1:24generalize one bad incident becomes a
35. 1:27permanent state one failure means we
36. 1:30always fail our partners mistake means
37. 1:33that they'll always act that way this
38. 1:36creates all-or-nothing thinking where we
39. 1:39push and hold ourselves or others into
40. 1:41extremes of all good or all evil total
41. 1:44successes or total failures without room
42. 1:48for nuance or growth we form suffocating
43. 1:51labels like all men are selfish or all
44. 1:54women are devious leading to mistrust
45. 1:57and denial of others experiences
46. 2:00second we mentally filter only seen and
47. 2:03negative we focus on one poor grade of
48. 2:06school instead of all the good ones we
49. 2:09ruminate about our partners bad behavior
50. 2:12instead of our memory how they love us
51. 2:14we disqualify the positive turning good
52. 2:17things into bad we assume that positive
53. 2:20compliments are manipulative lotteries
54. 2:22instead of a sincere expression third we
55. 2:26jump to conclusions we read minds
56. 2:29falsely imagining that others are
57. 2:31negatively thinking about us we fortune
58. 2:34tell predicting only bad outcomes for
59. 2:36the future we catastrophize believing
60. 2:39that one fight with a partner will end
61. 2:41with us dying alone in the streets we
62. 2:43wrongly personalize assuming word fault
63. 2:46for what others do and feel such as
64. 2:48believing we caused a friend's bad mood
65. 2:51when it had nothing to do with us these
66. 2:53distortions plague our relationships
67. 2:56motivation self-love and Happiness
68. 2:58drowning us in needless stress we can
69. 3:01use cognitive behavioral therapy to
70. 3:03remove them or start with small simple
71. 3:06changes first become aware of these
72. 3:09thoughts through metacognition which
73. 3:11means to think about what you're
74. 3:13thinking about identify and separate
75. 3:16cognitive distortions from who you are
76. 3:19second allow for shades of grey and
77. 3:22avoid absolutes like always or never
78. 3:26avoid labels like lazy or bad for
79. 3:29yourself and others
80. 3:30let growth take it slow but natural
81. 3:33process believe you can change and that
82. 3:35one bad incident doesn't sense you to a
83. 3:38lifetime of them third give equal time
84. 3:41to the positive if you get in a fight
85. 3:44with a romantic partner recall three
86. 3:46positive things they've done if your
87. 3:48project fails remind yourself of three
88. 3:50earlier successes
89. 3:52don't let negativity be your only focus
90. 3:55fourth check reality before jumping to
91. 3:59conclusions although it's difficult ask
92. 4:02people what they're thinking then
93. 4:04believe them imagine positive scenarios
94. 4:07in addition to disastrous ones a dreaded
95. 4:10party might be fun instead of boring
96. 4:12remember you're not the personal cause
97. 4:14of others behaviors ask friends why
98. 4:17they're feeling down instead of assuming
99. 4:19it's you recognizing and removing
100. 4:22cognitive distortions improves our lives
101. 4:25we can reality check to shed unnecessary
102. 4:28stress we can dedicate equal time to
103. 4:31positivity and we can accept a nuanced
104. 4:33view to embrace others and ourselves as
105. 4:36worthy of love and acceptance
106. 4:38our thoughts determine our moods and
107. 4:41actions if our cognitions are distorted
108. 4:43our behaviors and moods will be too we
109. 4:47can learn to identify and remove our
110. 4:49distortions to free ourselves and truly
111. 4:52thrive
112. 4:54try union is a real-world community on
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114. 4:59well-being a regular events include
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116. 5:05and thrive meetings to build deep levels
117. 5:08of intimacy empower us to grow and
118. 5:10improve our world our life school
119. 5:13provides educational videos articles
120. 5:16conferences and educational courses
121. 5:19visit our website at thrive Union org to
122. 5:22learn more
123. 5:24[Music]