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I have been a big fan of CBT for 4 or 5 years now. This is an effective way to deal with Depression. Perhaps others have experience with CBT they would like to share?
At its core CBT recognizes that self-talk, whether automatic thoughts or merely talk reinforcing self-image, is often distorted. These cognitive distortions are particularly prevalent with self-talk as we tend to be much more critical of ourselves than others.
We have a self-image, maintained by our automatic thoughts about ourselves. Automatic thoughts come unbidden when life events occur. They are often filled with cognitive distortions. Example: I spill coffee on myself – I automatically think “I can’t do anything right. I always spill things on myself” – The distortions are All or Nothing thinking “I can’t do anything right” and Overgeneralization “I always spill things on myself”. These are plainly false, so the distortions are untrue, so the automatic thoughts are lying to yourself and building a false self-image. This is all negative. Negative distortions, negative automatic thoughts, negative self-image.
It is better to have balanced thoughts. “I goofed and spilled on myself, but I am ok, **** happens sometimes.” “People care for me and how I am doing, which means that I am loved.”.
Develop a positive self-image and talk sweetly to yourself about yourself. Stop distorted thinking in its tracks: “STOP!” “It isn’t as bad as I am making it out to be.”
Cognitive Distortions - here is a list of common cognitive distortions,and more about them can be read here.
At its core CBT recognizes that self-talk, whether automatic thoughts or merely talk reinforcing self-image, is often distorted. These cognitive distortions are particularly prevalent with self-talk as we tend to be much more critical of ourselves than others.
We have a self-image, maintained by our automatic thoughts about ourselves. Automatic thoughts come unbidden when life events occur. They are often filled with cognitive distortions. Example: I spill coffee on myself – I automatically think “I can’t do anything right. I always spill things on myself” – The distortions are All or Nothing thinking “I can’t do anything right” and Overgeneralization “I always spill things on myself”. These are plainly false, so the distortions are untrue, so the automatic thoughts are lying to yourself and building a false self-image. This is all negative. Negative distortions, negative automatic thoughts, negative self-image.
It is better to have balanced thoughts. “I goofed and spilled on myself, but I am ok, **** happens sometimes.” “People care for me and how I am doing, which means that I am loved.”.
Develop a positive self-image and talk sweetly to yourself about yourself. Stop distorted thinking in its tracks: “STOP!” “It isn’t as bad as I am making it out to be.”
Cognitive Distortions - here is a list of common cognitive distortions,and more about them can be read here.
- ALL-OR-NOTHING THINKING
- OVERGENERALIZATION
- MENTAL FILTER
- DISQUALIFYING THE POSITIVE
- JUMPING TO CONCLUSIONS
- MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION
- EMOTIONAL REASONING
- SHOULD STATEMENTS
- LABELING AND MISLABELING
- PERSONALIZATION