As referred to priorly…we are going to embark on a robust and thought provoking journey. Not every aspect of every topic applies directly to every individual. However, typically when beginning to unfold mental health topics, a process begins inside us and can at moments feel very emotionally chaotic. We undoubtedly look at ourselves through the lens of the particular focus and then quickly to those we are closest to…Perhaps we begin to analyze those individuals in our lives who “cause agitation” in us at times…as we search for a reason why.
So without belaboring the process…let’s jump in!
What is a
Cognitive Distortion?
Cognitive distortions come in a variety of mental shapes and sizes and typically lead our thoughts down negative passageways. We can become bombarded with erupting ponderings and feelings, finding ourselves on a loop…a negative loop. This twisting roller coaster thought loop keeps our emotions in spinning mode. Simply stated, a cognitive distortion is when we are convinced in our mind of something which is not true, a negative untrue belief. An example of this may look like a constant reminder to oneself of feeling like they “always fail” when taking a risk, so since this is the case, one may come to believe they are a failure and should never take risks.
A negative
thought may be based on a difficult experience, but our
thoughts are not just
thoughts…they actually interact with our feelings/emotions, and our bodies and behaviors are inclined to automatically react differently. Which comes first…? Is there a natural progression of thoughts? In the moment of negativity it can all feel like a swirling landslide of not knowing what is hitting you first…it kind of looks like this:
In the end, the most important item to consider; HOW DO WE CHANGE IT?
Based on the cycle displayed above, there seems to be a progression and the next graph indicates the same.
So…we all have hundreds of different
situations we encounter every day; feeling slighted by a family member/friend/coworker, someone gets your order wrong at Starbucks, you get cut off in traffic, your child/student does not follow through with a task request (again)…and the list goes on.
Most of us would think these
Situations generally lead to an
Action in microseconds, an immediate reaction…they do, but there are a LOT of things that go on in that in between microsecond. A
Physical Reaction…headaches, neck/back tension, nervous movement of pacing or bouncing your knee, red face/neck, heart palpitations, rapid breathing, stomach/digestive responses. Our
Thoughts…this always happens to me…what did I do wrong to deserve this…I am a loser…I’m a horrible person…everything I touch ends up in failure. Our
Emotions…sad, lonely, ANGRY, frustrated, anxious, grief, embarrassment, FEAR, worry, guilt, confused, OVERWHELMED. YES…we make a
Decision in this process…even on the immediate reactions and it truly is our decision. And at the end of the day…we have decided our
Action.
The question remains…HOW DO WE CHANGE IT??
The only thing we can change on this graph, so we make different, better, healthier
Decisions, is to intentionally change our
Thoughts. When we seek to change the way we
think…it has a domino effect and leads to impacting change for everything else in the cycle.
Change these
Cognitive Distortion’s… and you will change the trajectory of your life, relationships, career and outcomes!
So…where do you need help in self-identifying your own distorted thoughts? How can you change some of your own thinking?
Let’s intentionally begin taking note and notice…of self-first and then others and surrounding impacts. Filter through to find truth and dispel negative myths and perceptions. Let’s not hold onto the unpleasant and dwell there. Find a way to structure and restructure your mindset one situation at a time, collect your thoughts, and grow from there! Will you risk to do so?
Processing through life
Feels like navigating strife
Filter through to find the joy
Focus on good and employ
Refrain from jumping into negativity
Keep on questing toward positivity
Catastrophe and calm reason
May not merge in each season
Push through and say you will
Even on standby find a calm still
Yes maybe you shoulda or coulda
But let go of the revolving woulda
Grit and persevere
Mindfully drop fear
Press through
You CAN do!
©
2022 Kathleen Bauer, Ed D
Alongside her husband B
As always…we invite you to join in on the conversation!