psychology writing question
Write a 1-2 page reflection (around 700 words) around your thoughts on one of the cognitive distortions that is listed from the behavioral goals (both can be found under resources). You are to discuss your thoughts, behaviors, and attempts to try to change this behavior (if any) over Spring Break.Requirements: 2 PagesI want to make better decisions at work and home.I want to feel better and be happier in my life.I want to fight less with my partner.I want to feel less anxious and happier.Im not as good a student as I need to be.I wish I had a better relationship with my kids.Im not very good at meeting people.I have a hard time standing up for myself. It seems like my friends take advantage of me.Cognitive DistortionsResearch has shown an influencing relationship between depression and negative thoughts (Beck). From the perspective of Cognitive Therapy, we are what we think. If we think something often enough, we begin to believe its true. A cognitive therapy strategy for treating depression works on stopping those automatic thoughts and replacing them with more positive, truthful ones.1. ARBITRARY INFERENCES [JUMPING TO CONCLUSIONS]Making conclusions without supporting and relevant evidence. Catastrophizing, or thinking about the absolute worst scenario and outcome.Chuck is waiting for his date at a restaurant. She’s now 20 minutes late. Chuck tells himself that he must have done something wrong and now she has stood him up. Meanwhile across town, his date is really stuck in traffic.MIND READINGTHE FORTUNE TELLEROnce again, we fall victim to our own insecurities. We expect the worst and begin preparing early for the disappointment. By the time we find out that all our fears were unfounded weve worked ourselves into a frenzy and for what? Next time do this: give the person the benefit of the doubt. Youll save yourself a lot of unnecessary worry. If your fears have some basis in reality, however, you can deal with the situation when you find this out.
2. SELECTIVE ABSTRACTION [MENTAL FILTER]Forming conclusions based on an isolated detail of an event.Mary is having a bad day. As she drives home, a nice man waves her to go ahead of him as she merges into traffic. Later in her trip another driver cuts her off. She grumbles to herself that there are nothing but rude and insensitive people in her city.When a person falls victim to mental filters they are mentally singling out only the bad events in their lives and overlooking the positive. Learn to look for that silver lining in every cloud. Its all about how you choose to let events effect you. Mary could have turned her whole day around if she had noticed the kind person who went out of his way to help her earlier in the day.3. OVERGENERALIZATIONHolding extreme beliefs on the basis of a single event and applying them inappropriately.Linda is very lonely and often spends most of her time at home. People sometime suggest that she should get out and meet people. Linda feels that that is it useless to try to meet people. She believes that no one really could like her.When a person overgeneralizes, he/she takes an isolated case or a few cases and assumes that all others are the same. Are people really all mean and superficial and could never like her? What about her friends who are trying to get her to go out? Obviously she does have someone who cares about her very much. The next time you catch yourself overgeneralizing, remind yourself that even though a group of people may share something in common, they are also separate and unique individuals. No two people are exactly the same. There may be mean and superficial people in this world. There may even be people who dislike you. But not every single person will fit this description. By assuming that everyone doesnt likek you, you are building a wall that will prevent you from having what you crave the most friendship.4. MAGNIFICATION (Catastrophizing) and MINIMIZATIONPerceiving a case or situation in a greater or lesser light than it truly deserves.Scott is playing football. He messes up a play that he’s been practicing for weeks. He later scores the winning touchdown. His teammates compliment him. He tells them he should have played better; the touchdown was just dumb luck.Ever looked through a telescope from the wrong direction? Everything looks tinier than it really is. When you look through the other end everything looks larger. People who fall into the magnification/minimization trap look at all their successes through the wrong end of the telescope and their failures through the other end.What can you do to stay away from this error? Remember the old saying he cant see the forest for the trees?? When one mistake bogs us down, we forget to look at the overall picture. Step back and look at the forest now and then. Overall Scott played a good game.5. PERSONALIZATIONTendency for individuals to relate external events to themselves, even when there is no basis for making this connection.Jean’s son is not doing very well in school. She feels that she must be a bad mother. She feels that it’s all her fault that he isn’t studying.Jean is taking all the responsibility for how her son is doing in school. She is failing to take into consideration that her son is an individual who is ultimately responsible for himself. She can do her best to guide him, but in the end it is he who controls his actions. Next time you find yourself doing this, ask yourself, Would I take all the credit if this person were doing something praiseworthy?? Chances are youd say, No, that was his accomplishment.? So why blame yourself when he does something not so praiseworthy? Beating yourself up is not going to change his behavior. Only he can do that.6. LABELING AND MISLABELINGPortraying ones identity on the basis of imperfections and mistakes made in the past and allowing them to define ones true identity.Donna just cheated on her diet. “What a fat pig I am!”, she thinks.What Donna has done is label herself as lazy and hopeless. She most likely will reason that since she cant lose weight she may as well eat. She has now effectively trapped herself by living up to the label she placed on herself. When we label ourselves we set ourselves up to become whatever that label entails. This can just as easily work to our advantage.Heres what Donna could have done to make labeling work in her favor. She could have considered the fact that up until now she has been very strong, much stronger than the average because she is fighting against one of our bodys basic needs?to eat. She could then forgive herself for only being human and acknowledge that she has been working very hard to lose weight and has been succeeding. This is only a temporary setback that she can overcome. She is overall a very strong person and have proven it by her successful weight loss. With this type of positive thinking, Donna will be back on track in no time.7. POLARIZED THINKING [ALL OR NOTHING THINKING]Thinking and interpreting in all-or-nothing terms, or categorizing experience in either-or extremes.John recently applied for a promotion at his job. The job went to another employee with more experience. John wanted this job very badly and now feels that he will never be promoted. He feels that he is a total failure in his career.This type of thinking is characterized by absolute terms like always?, never?, and forever?. Few situations are ever this absolute. There are generally gray areas. Eliminate these words from your vocabulary except for the cases where they truly apply and look for a more accurate description of the situation. Heres how John could have coped with not getting that promotion.I wanted this job very much, but it went to someone with more experience. This is disappointing to me, but it doesnt mean Im not a good employee. There will be other opportunities available in the future. Ill keep working on my skills so that Ill be ready for them when they arrive. This one setback does not mean my career is over. Overall, I have excelled in my work.?8. EMOTIONAL REASONINGLaura looks around her untidy house and feels overwhelmed with the thought of cleaning it all up. “This is hopeless”, she says to herself. “Why should I even try?”Laura has based her assessment of the situation on how it makes her feel not how it really is. She feels negatively when she thinks of the large task ahead of her, but is it really hopeless? In reality, cleaning her house is a very doable task. She just doesn’t feel up to doing it. She has reached the conclusion that it is useless to try based upon the fact that it makes her feel overwhelmed.When a situation feels overwhelming, try this. Break down the task down into smaller ones. Then prioritize what is most important to you. Now, do the first task on your list. Believe it or not, you will begin to feel better and ready for more. The important thing is to just do something towards your goal. No matter how small, it’s a start and will break you out of feeling helpless.9. SHOULD STATEMENTSDavid is sitting in his doctor’s waiting room. His doctor is running late. David makes himself upset thinking, “With how much I’m paying him he should be on time. He should have more consideration.” David ends up feeling bitter and resentful.We all think things should be a certain way, but let’s face it, they aren’t. Concentrate on what you can change and if you can’t change it accept it as part of life and go on. Your mental health is more important than “they way things should be.”10. DISQUALIFYING THE POSITIVERhonda just had her portrait made. Her friend tells her how beautiful she looks. Rhonda brushes aside the compliment by saying that the photographer must have touched up the picture. She never looks that good in real life.People can become masters at taking the good in a situation and turning it to a negative. Part of this can come from a tendency to low self-esteem. We feel like we just don’t deserve it. How to turn this around is actually very simple. Next time someone compliments you resist that little voice inside that says you don’t deserve it. Just say “thank you” and smile. The more you do this the easier it will become.
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psychology writing question