so i started therapy and she gave me this homework of writing my distorted thoughts, the consequences of them and to replace them by the rights ones... im finding quite hard doing it like ive read about cognitive distortions, even think i probb have 7 of the 15 (awesome huh??) but i cant put it on situations i lived... grrrrrr... anyone did this?? help??

[carla.cdt]

Hi,
did that homework, quite often actually. I am trying to upload and word document that help me work through it but can't put it here I guess the forum doesn't accept word document. I will see what I can do...
In the mean time, don't go look for the perfect distorted thinking, start with a small one, one that you think often...
Are you thinking, I should be able to do this homework. If you do, here is your first distorted thought to work with, the famous SHOULD!
Take care

hi. oh cool maybe try copy/paste on pm? is it big? lol i have soooo many but how do i know consequences? and lol yeah should... i dont use it much though so i might not have that one, YESHHHHHHH ;P tc

[roads]

There's a Sticky right here on the very subject you're asking about! http://forums.psychcentral.com/showthread.php?t=108173

It'll at least get you started in the right direction ...

Roadie

Originally Posted by Roadie

There's a Sticky right here on the very subject you're asking about! http://forums.psychcentral.com/showthread.php?t=108173

It'll at least get you started in the right direction ...

Roadie

hi. yeah i saw but is the same thing i found online.. isnt much help. thanks anyway

[Perna]

Cognitive distortions rarely happen alone. Invent scenarios and what you think would happen if you cannot think of ones that have happened?

Say you are at work and hear three coworkers talking about going out after work for a drink. What do you think and do?

I wonder if they will invite me.
I can't invite myself because Susie is there and she does not like me.
The other two like Susie so they probably don't like me either.
No one ever invites me out.
Everyone has friends except me.
I'm a loser.

Wondering if others will invite us is a mild form of "personalization". We do not have to act on our own behalf, speak up and ask to come along because other people are supposed to ("should") notice us.

Deciding you cannot invite yourself because of Susie is "filtering" because there are three people and you only suspect one of them does not like you. It is also a "control fallacy" because you are letting someone else control your behavior and decisions; "blaming" your not taking action on your own behalf on someone else.

Deciding the other two people will side with Susie instead of you and not like you because they like her is "jumping to conclusions", "catastrophizing" and "personalizing" (among others).

And so on.

[Gently1]

Hi U important,
The first time I was given that style of homework, I was not ready. I did not know how it could relate to me. Let's say my medication and ability to cope made the homework 'triggering'.

With a new T and a slightly different style I can do these exercises as it is with the technique of using mindfulness that is important.
Not the content or the list of distortions. When I made up my own list I had over 20.

Previously the homework page with of of all the catagories of distortions, and without lessons on how to steer, it felt like I was given car keys for the first time and had to drive on the freeway and across the country.
I did not get out of the driveway. . It did not make sense.

New therapist and using mindfulness techniques, is like learning to drive around the block a few times, and getting comfortable with the process before going on a road trip. Once you have mastered some of the basics you can go anywhere.

Now that I have been around the block a few times with the guidence of the therapist, I can notice my own distortions in thinking or my beliefs and I can work on them without fear of going off the road. It makes sense now.

The homework I am given now is what you described and it is NOW a very useful tool. I can work at my thinking from a systematic as well as what is important for me.

all the best on your journey
G1

@perna - no she wants situations ive been and conquences. ty anyway.
@gently1 - thanks

[Perna]

I meant just to get yourself started. You have had troubles, just think of a problem you had and there will almost always be something that could be thought about differently.

Thinking people at work or school don't like you
Thinking people here or on Facebook or other Internet sites don't like you
Any rejection when you tried out for something; job interview, sports, grades, promotions, etc.
Not getting a call-back after a date or email/texting that wasn't replied to
Person you meet for the first time not liking you/being "mean" to you
Giving more than you get to friends, relatives, spouse/significant other

Thinking you cannot/will not do this assignment "right".