PeppermintPatty
🐢. 🐳. 🐢
- Location
- Canada
Cognitive distortions / negative thinking errors
1/. Disqualifying the positive-
This is where you dismiss any positive compliments made your way. Instead of basting in the glory, you shake it off like an annoying fly.
Make a “Kudos to me” jar. Every time someone compliments you, write down the compliment and put it in a jar. When you are having a bad day, pull out a compliment and read it. Stay positive.
2/. Stop labelling ! Stop labelling yourself and others. Instead of Debbie Downer or Negative Nelly, find the exception.
Every time you label yourself or someone else, you diminish their / your light. Find exceptions instead of stereotyping
3/. Lying, derailing, redefining
When you mess up or make mistakes.
Fess up. Accept your mistakes and be accountable
4/. Jumping to Conclusions
This is where you leap over logic and head straight to conclusions without bothering with the facts
Implement a ‘fact check list ‘ before reacting
Pause , breathe , gather facts while staying calm.
5/. Catastrophizing:
This is when our imagination takes over common sense. It is when we blow things out of proportion. Our boss asks to speak with us and we immediately think we are getting fired.
Instead of turning a molehill into a mountain be ‘realistic’. Check your fact check list.
6/. Black & White Thinking
This is where you think the best or the very worse with no shades of grey . This is generalizing to the extreme. There are many shades of grey but many more shades of other colours to choose from.
7/. Personalizing
Personalization is a self absorbed waltz for one. This is when every event in the universe is somehow related to you.
This category must have been written directly for me. LOL!
Note: I personalize often.
Not everything is about you. Switch camera angles and find new healthier perspectives.
8/. Victim Stance
Life is a game against us. It’s a perpetual state of helplessness.
A refusal to see ourselves as a player of the board, capable of changing games.
Identify what you can take control of and take action. It’s empowering to steer your own ship. Just adjust those sails.
9/. Rationalization
It’s when we make excuses for our downfalls. You take the wrong route and convince yourself it was a scenic one instead. You start a diet but cut it short cause it’s too hard but justify your decision.
Challenge your justifications with brutal honestly.
10/. Anger
It’s the ‘feisty chihuahua ‘ of emotions. It’s like using a sledge hammer to crack walnuts and done at the most inopportune moments. Anger often parades around like it’s a noble defence.
Implement a ‘cool down’ timer before responding . Take deep breaths or go for a walk. Put your temper in ‘time out.’
11/. Denial
It’s when the elephant in the room is sitting right next to you , yet remains unacknowledged.
Confront facts even if they are uncomfortable.
12/. Blaming
Passing the buck to someone else since it’s easier and feels better.
Adopt an own it policy. If it’s your circus, those are your monkeys
1/. Disqualifying the positive-
This is where you dismiss any positive compliments made your way. Instead of basting in the glory, you shake it off like an annoying fly.
Make a “Kudos to me” jar. Every time someone compliments you, write down the compliment and put it in a jar. When you are having a bad day, pull out a compliment and read it. Stay positive.
2/. Stop labelling ! Stop labelling yourself and others. Instead of Debbie Downer or Negative Nelly, find the exception.
Every time you label yourself or someone else, you diminish their / your light. Find exceptions instead of stereotyping
3/. Lying, derailing, redefining
When you mess up or make mistakes.
Fess up. Accept your mistakes and be accountable
4/. Jumping to Conclusions
This is where you leap over logic and head straight to conclusions without bothering with the facts
Implement a ‘fact check list ‘ before reacting
Pause , breathe , gather facts while staying calm.
5/. Catastrophizing:
This is when our imagination takes over common sense. It is when we blow things out of proportion. Our boss asks to speak with us and we immediately think we are getting fired.
Instead of turning a molehill into a mountain be ‘realistic’. Check your fact check list.
6/. Black & White Thinking
This is where you think the best or the very worse with no shades of grey . This is generalizing to the extreme. There are many shades of grey but many more shades of other colours to choose from.
7/. Personalizing
Personalization is a self absorbed waltz for one. This is when every event in the universe is somehow related to you.
This category must have been written directly for me. LOL!
Note: I personalize often.
Not everything is about you. Switch camera angles and find new healthier perspectives.
8/. Victim Stance
Life is a game against us. It’s a perpetual state of helplessness.
A refusal to see ourselves as a player of the board, capable of changing games.
Identify what you can take control of and take action. It’s empowering to steer your own ship. Just adjust those sails.
9/. Rationalization
It’s when we make excuses for our downfalls. You take the wrong route and convince yourself it was a scenic one instead. You start a diet but cut it short cause it’s too hard but justify your decision.
Challenge your justifications with brutal honestly.
10/. Anger
It’s the ‘feisty chihuahua ‘ of emotions. It’s like using a sledge hammer to crack walnuts and done at the most inopportune moments. Anger often parades around like it’s a noble defence.
Implement a ‘cool down’ timer before responding . Take deep breaths or go for a walk. Put your temper in ‘time out.’
11/. Denial
It’s when the elephant in the room is sitting right next to you , yet remains unacknowledged.
Confront facts even if they are uncomfortable.
12/. Blaming
Passing the buck to someone else since it’s easier and feels better.
Adopt an own it policy. If it’s your circus, those are your monkeys
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