Lesson 1
What Is Cognitive Distortion Or Error In Thinking ?
Cognition is a complex and interconnected system of mental activities that allows us to perceive, learn, think, and interact with the world in meaningful ways. It involves all the ways our brain processes information and makes sense of the world around us. It includes activities such as paying attention, forming memories, making decisions, and using language to communicate etc.
Cognitive distortions or Errors in Thinking are faulty thinking patterns that can negatively impact our emotions and actions. These distortions act as sneaky mind tricks, convincing us that our irrational thoughts are true. By identifying and challenging these distortions, we can cultivate a more positive and accurate understanding of the world.
read more
Lesson 2
Breaking Free From "Should" Shackles: Conquering Unrealistic Expectations
In this lesson, using a heavy blanket metaphor, we explore how we impose unrealistic expectations on ourselves and others, leading to unnecessary emotional turmoil. We discover various signs of this distorted thinking. It delves into the negative impact of "should" statements, how they're formed, and their effects.
read more
Lesson 3
Strategies To Challenge & Overcome Limiting Should Statements
In conquering the Should Statement error, get ready to equip yourself with three potent techniques:
Challenge the Origin & Ask Why: Let's uncover the roots of those "shoulds." & reframe these should statements into more value aligned empowering ones.
The Semantic Method: Language has power, especially when it comes to "should." We'll delve into linguistic transformations that shift your perception.
The Rulebook Rewrite: Ever wanted to rewrite the rules? Here's your chance. We'll reshape those rigid expectations into more flexible, realistic standards, giving you the freedom to set empowering goals
read more
Lesson 4
Unmasking Extremist Mindset: All-Or-Nothing Thinking
In this lesson, using photos metaphor, we explore the cognitive distortion that involves extreme, black-and-white judgments. We cover both the signs to spot them in our thinking & the consequences to clearly see the impact of this error in our life. In part 2 we will be discussing the techniques to deal with this distortion.
read more
Lesson 5
Strategies To Break Free From All Or Nothing Error
Welcome to a lesson that brings together both depth and practicality. In countering Black & White Thinking, we're equipping you with three powerful techniques:-
First up, Mindful Self-Observation. This technique encourages you to step into the role of the observer.
Next, we introduce the Replace OR with AND strategy. As you encounter situations, pause and see if there's room for both sides to coexist.
Lastly, we introduce Evaluate on a scale. It's a method that invites you to gauge situations on a spectrum rather than boxing them into extremes
read more
Lesson 6
Unveiling The Lens: Understanding & Overcoming Mental Filter Error
In this lesson on the Mental filter or Selective Abstraction cognitive distortion, we explore how our minds selectively focus on negative information while filtering out positive or neutral experiences, using the metaphor of a strainer above our head. This bias is influenced by our core beliefs and confirmation bias. We will also learn about different signs & effects of this distortion here. In our journey to liberate ourselves from the clutches of the "Mental Filtering error" error, we're about to embark on an engaging exploration of three powerful techniques. Here's a sneak peek at what's coming:-
Mindfulness: This technique involves becoming fully aware of your thoughts without judgment.
Balanced Reflection: Acknowledge both the positive and negative sides of a situation.
Positive Attention Shift: Deliberately notice the good things that are often overshadowed by the filter. This helps create a more balanced perspective.
read more
Lesson 7
Celebrating The Positive: Escaping Disqualifying The Positive
In this lesson, continuing on the strainer metaphor, we explore how positive information that contradicts our beliefs gets transformed into something negative or downplayed. This tendency prevents us from fully appreciating the good things in life. We will together be learning the telltale signs, and exploring ways in which this distortion has been acting up in your life. Get ready to tackle the Disqualifying the Positive Error head-on with these four practical techniques: Seek Feedback and Validation, Gratitude Journaling, Look for Positives in Situations, Achievement List.
read more
Lesson 8
From Overgeneralizations To Precision
Welcome to the lesson on "Overgeneralization." This cognitive distortion or error leads us to draw sweeping conclusions and apply them to every similar situation, based on limited evidence. We will be discussing signs to identify this distortion, ways in which this distortion might be manifesting in your life.
read more
Lesson 9
Techniques To Counter Overgeneralization Error
Get ready to equip yourself with not one, not two, but three potent techniques to tackle and reshape those overgeneralized thoughts. Our toolkit includes:-
Harnessing the Power of "Yet": Instead of settling for an absolute, you're setting the stage for progress. Let's cultivate that 'can-do' attitude.
Sharpening Focus on Context: Often, broad generalizations overlook the nuances of each situation. I'll guide you through peeling back the layers, revealing a clearer perspective.
Challenging with Exception: I'll encourage you to spot those instances that don't quite fit the overgeneralized mold. These exceptions hold the keys to a more balanced view, proving that the rule isn't so rigid after all.
read more
Lesson 10
Detaching From Personalization: Overcome Taking Things Personally
Welcome to the lesson on "Personalization." This cognitive distortion leads us to take things too personally and assume blame for negative events, even when it's unwarranted. In this, we will learn about various signs and consequences of personalization. Get set to master the art of challenging and reshaping that personalization mindset with four empowering techniques.
Pattern Recognition: We'll dive into spotting recurring patterns that might trick you into taking things personally.
Assess External Factors & Control: Explore how much influence you really have over external factors. It will help you zoom out.
Question Others' Feelings: Ever thought you're responsible for someone else's mood? we will learn to question that and ease the burden.
Shared Responsibility: Discover the beauty of shared responsibility – it's not all on your shoulders. We'll show you how to distribute the load.
read more
Lesson 11
Jumping To Conclusion: Unveiling Mind Reading And Fortune-Telling
In the lesson, we explore two versions of "Jumping to Conclusions" or "Arbitrary Inference" error. Using a metaphor of Secret decoder ring, we explore The first version which is "mind reading," under the influence of which we assume what others are thinking about us. Using a Metaphor of telescope we understand, The second version i.e. "fortune-telling," under the influence of which we predict negative outcomes without realistic basis, fueling anxiety and limiting possibilities. After learning to Recognize signs and effects of this distortion in your life you will learn specific technique to overcome this thinking pattern in the next lesson.
read more
Lesson 12
Beyond Hasty Assumptions: Techniques To Counter Jumping To Conclusions
Welcome to an engaging journey of mastering the art of countering "Jumping to Conclusions" thinking. We will be diving into three simple yet powerful techniques.
Recall Past Instances: Delve into your memory bank. Reflecting on past experiences can help you see patterns and the impact of such thinking.
Evaluate Accuracy of Predictions: Put on your detective hat. Take a step back and assess how accurate your predictions have been. This reality check can be an eye-opener.
Am I Trying to Control Others' Thoughts?: Pause and reflect. Are you trying to predict what others are thinking.
read more
Lesson 13
Finding Balance: Navigating Maximization And Minimization
In the lesson on "Maximization/Catastrophizing & Minimization," using magic glasses metaphor, we explore cognitive distortions related to exaggerating negative events (Maximization) and downplaying positive events (Minimization). We would then learn about various signs & consequences of this error.
read more
Lesson 14
Techniques To Counter Maximization & Minimization Error
Let's dive into a toolkit of effective techniques to tackle the Minimization & Maximization error head-on. Here's a sneak peek into what we're covering:
Gratitude Journaling, Strength Inventory, Positive Feedback Journal, Downward Arrow, Worst-case Contingency Planning, Balancing Negative and Positive "What Ifs", Probability Estimation
read more
Lesson 15
Reclaiming Identity: Labeling & Mislabeling Error
In this lesson on "Labelling & Mislabelling / Inexact Labelling ", using two poems and treasure chest visualization, we explore the concept of labeling ourselves and others in negative ways based on mistakes or shortcomings. We learn how such labeling can be unfair and self-defeating. We will discover various signs & effects of this distorted thinking.
read more
Lesson 16
Untangling The Knots: Techniques To Counter Mislabeling/Inexact Labelling
Get ready to tackle the Labelling & Mislabelling error with three effective techniques:
Mindfulness: We'll dive into the power of mindfulness. By staying present in the moment, we'll unravel the labels we've slapped on situations and people.
Challenge by Defining: Let's redefine those labels. We'll break them down and examine if they're truly accurate. Often, labels oversimplify things.
Recognize Human Complexity: We're all intricate beings, full of shades and layers.
read more
Lesson 17
Emotional Reasoning Decoded: Feelings Vs Facts
In this lesson, we learn that our emotions do not always reflect the truth and can be distorted. Using the metaphor of a magical mirror, we understand that our emotions are influenced by our thoughts and beliefs, not necessarily reality. Signs and consequences of emotional reasoning have also been explored here.
read more
Lesson 18
Techniques To Tame Emotional Reasoning
Get ready to uncover powerful tools that can transform the way you handle Emotional Reasoning. We're going to break down four techniques:-
Mindful Observation: Imagine having a front-row seat to your emotions. This technique lets you step back and observe your feelings without getting swept away. You'll learn to recognize them as passing clouds rather than absolute truths.
Validate Your Emotions: We're diving into a technique that helps you acknowledge and honor your emotions.
Reflect on Emotional Influence: Let's peel back the layers and see how our emotions impact our thoughts and actions. It's like finding the secret ingredient in a recipe.
Healthy Coping Strategies: When emotions come knocking, we'll be ready.
read more
Lesson 19
Bonus Technique: The Detective's Toolkit
In this lesson, we explore the bonus technique to challenge and reframe cognitive distortions. Using the metaphor of being a skilled detective investigating a case, we go through five phases of investigation: challenging thoughts, exploring alternative interpretations, de-catastrophizing, gaining emotional distance, and weighing the impact.
read more
Lesson 20
Challenging Distortions: Bonus Questions For Each Error
In this bonus lesson, we explore Socratic questions specifically designed to address each cognitive distortion. Examples of Socratic questions are provided for distortions such as challenging unrealistic expectations, considering shades of gray in all-or-nothing thinking, examining evidence that contradicts narrow perspectives, acknowledging and embracing positive experiences, evaluating specific evidence for overgeneralizations, questioning personalization and assumptions, reevaluating magnification and minimization, reexamining labels and mislabels, and assessing the accuracy of emotional reasoning.
read more
Lesson 21
The Path To Healthy Thinking: Characteristics Unveiled
In this lesson, we explore additional errors in thinking beyond the 10 common distortions. Instead of addressing every type, we focus on recognizing the 5 characteristics of primitive thinking, as described by Aaron Beck. By critically analyzing our thoughts for these traits we can reframe them into healthier, more realistic perspectives. The characteristics of Mature thinking as highlighted by Beck in his book "Cognitive Therapy for Depression" are also mentioned, so that you don't doubt yourself as to whether you are doing this right. This reframing helps us develop a more balanced and constructive perspective for improved emotions and behaviors.
read more
