Defeat Thinking Errors and Improve Mental Well-being
Thinking Errors Cause……..
Depression
Panic Attacks
Divorce
Suicide
Drop out students
Failure
And Much More
Defeat Thinking Errors
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Conclusions made in the
absence of supporting
evidence. Examples:
If you don’t like Obama’s health
care program, you’re a racist.
If you weren’t for the Iraq war,
you’re not a patriot.
If you didn’t vote against prop.
8, you’re a homophobe.
If you don’t join our religion,
you’re going to hell.
Ask the truth questions, “Is
the info. I have based on
fact?”
“Are there cases when
these statements aren’t
true?”
Is the conclusion based on
any of the Self-defeating
Beliefs in the handout. For
example, “People won’t
accept me if I’m flawed.”
Defeat Thinking Errors
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Information is taken out of
context; certain details are
highlighted while other
important info. is ignored.
For example, “A woman
whose husband fails to
answer her greeting the first
thing in the morning
concludes, “he must be
angry at me again.”
Ask, “What’s the evidence for
this claim?”
Do a survey to test your
negative thought. For example,
if you think that your shyness is
weird, you could ask several
friends if they’ve ever felt shy.
You’ll find most people feel shy
at times.
Is the conclusion based on any
of the Self-defeating Beliefs in
the handout.
Defeat Thinking Errors
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An isolated incident or two is
allowed to represent similar
situations everywhere,
related or unrelated. For
example, after being turned
down for an initial date, a
young man concludes, “All
women are alike; I’ll always
be rejected.”
Ask, “Is this thought based
on fact?” Can it be proven?
Substitute language that’s
less insulting and
emotionally loaded such as
sometimes and occasionally
instead of never and always.
Is the conclusion based on
any of the Self-defeating
Beliefs in the handout.
Defeat Thinking Errors
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You believe that what you
feel must be true —
automatically.
For example, if you feel
stupid and boring, then you
must be stupid and boring.
Or, I feel fat, so I am fat. Or,
I feel attacked, so they must
have attacked me. Or I feel
like a loser so I must be. Or,
I feel anxious, so I must be in
danger.
Ask, “Is this thought based
on fact?” Can it be proven?
Substitute language that’s
less insulting and
emotionally loaded such as
sometimes and occasionally
instead of never and always.
Is the conclusion based on
any of the Self-defeating
Beliefs in the handout.
Use a Cost-Benefit Analysis
to Change a Belief/Behavior
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I’ll be unhealthy
I’ll be unattractive
I won’t have much energy
I’ll feel bad about myself
Food is pleasurable and an
immediate reward.
I can feel sorry for myself
because I’m fat
I can resent those who look
down on people like me
Exercise requires lots of
effort
I can avoid the real problem
by distracting myself by
eating.
Use a Cost-Benefit Analysis
to Change a Belief/Behavior
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I never get anything done.
I won’t feel good about
myself.
I’ll never accomplish any of
my goals
I can do something else that’s
more enjoyable
It would be unpleasant to get
started.
What ever I do will only be a
drop in the bucket anyway.
I can get back at the person
who’s nagging me to do the
things I’ve been putting off.
I can have a good excuse for
failing by telling myself I didn’t
really try.
Being Overly Nice = Anxiety
Pleasing Others, Conflict
Phobia, and Anger Phobia
Emotional Perfectionism
Emotophobia
You feel you have to please
everyone at the expense of
your own feelings.
You think you should always
feel happy and optimistic
about your life, your work,
and other people.
You believe you should
always be in control of the
way you feel and never
allow yourself to feel
anxious, vulnerable, lonely,
jealous, annoyed, or
inadequate.
Confront your Thinking Errors Now
Write down any thinking errors you may have about:
Yourself
Others…friend, spouse, relative, boss, boy/girl friend
An Event
Life
Test the evidence using the truth questions and the
self-defeating beliefs.
The content discusses how thinking errors can lead to negative outcomes like depression, panic attacks, divorce, and more. It provides solutions to combat these errors such as asking truth-seeking questions, avoiding overgeneralization, and challenging emotional reasoning. Additionally, it suggests using a cost-benefit analysis to change beliefs and behaviors. By addressing these errors and implementing effective strategies, individuals can enhance their mental health and decision-making processes.
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Presentation Transcript
Thinking Errors Cause.. Depression Panic Attacks Divorce Suicide Drop out students Failure And Much More
Defeat Thinking Errors Arbitrary Inference Solution Ask the truth questions, Is the info. I have based on fact? Are there cases when these statements aren t true? Is the conclusion based on any of the Self-defeating Beliefs in the handout. For example, People won t accept me if I m flawed. Conclusions made in the absence of supporting evidence. Examples: If you don t like Obama s health care program, you re a racist. If you weren t for the Iraq war, you re not a patriot. If you didn t vote against prop. 8, you re a homophobe. If you don t join our religion, you re going to hell.
Defeat Thinking Errors Selective Abstraction Solution Information is taken out of context; certain details are highlighted while other important info. is ignored. For example, A woman whose husband fails to answer her greeting the first thing in the morning concludes, he must be angry at me again. Ask, What s the evidence for this claim? Do a survey to test your negative thought. For example, if you think that your shyness is weird, you could ask several friends if they ve ever felt shy. You ll find most people feel shy at times. Is the conclusion based on any of the Self-defeating Beliefs in the handout.
Defeat Thinking Errors Overgeneralization Solution An isolated incident or two is allowed to represent similar situations everywhere, related or unrelated. For example, after being turned down for an initial date, a young man concludes, All women are alike; I ll always be rejected. Ask, Is this thought based on fact? Can it be proven? Substitute language that s less insulting and emotionally loaded such as sometimes and occasionally instead of never and always. Is the conclusion based on any of the Self-defeating Beliefs in the handout.
Defeat Thinking Errors Emotional Reasoning You believe that what you feel must be true automatically. For example, if you feel stupid and boring, then you must be stupid and boring. Or, I feel fat, so I am fat. Or, I feel attacked, so they must have attacked me. Or I feel like a loser so I must be. Or, I feel anxious, so I must be in danger. Solution Ask, Is this thought based on fact? Can it be proven? Substitute language that s less insulting and emotionally loaded such as sometimes and occasionally instead of never and always. Is the conclusion based on any of the Self-defeating Beliefs in the handout.
Use a Cost-Benefit Analysis to Change a Belief/Behavior Disadvantages of Overeating I ll be unhealthy I ll be unattractive I won t have much energy I ll feel bad about myself Advantages of Overeating Food is pleasurable and an immediate reward. I can feel sorry for myself because I m fat I can resent those who look down on people like me Exercise requires lots of effort I can avoid the real problem by distracting myself by eating.
Use a Cost-Benefit Analysis to Change a Belief/Behavior Disadvantages of Procrastination I never get anything done. I won t feel good about myself. I ll never accomplish any of my goals Advantages of Procrastination I can do something else that s more enjoyable It would be unpleasant to get started. What ever I do will only be a drop in the bucket anyway. I can get back at the person who s nagging me to do the things I ve been putting off. I can have a good excuse for failing by telling myself I didn t really try.
Being Overly Nice = Anxiety Pleasing Others, Conflict Phobia, and Anger Phobia You feel you have to please everyone at the expense of your own feelings. You think you should always feel happy and optimistic about your life, your work, and other people. You believe you should always be in control of the way you feel and never allow yourself to feel anxious, vulnerable, lonely, jealous, annoyed, or inadequate. Emotional Perfectionism Emotophobia
Confront your Thinking Errors Now Write down any thinking errors you may have about: Yourself Others friend, spouse, relative, boss, boy/girl friend An Event Life Test the evidence using the truth questions and the self-defeating beliefs.
