Negative distortions
Negative distortions are automatic thinking patterns that narrow or distort the view of a situation toward threat, guilt, or failure.
Definition
Includes: catastrophizing, black and white thinking, mind reading, overgeneralizing and filtering the positive. They can increase anxiety, stress and low mood when they become the dominant way of interpretation.
Key ideas
- A thought is not a fact
- Automatic interpretations
- Impact on emotions
Practice and life
Write down a difficult thought and add three columns: facts for, facts against, more balanced interpretation.
Common misconceptions
It is a mistake to fight every thought as an enemy. The goal is to test interpretations, not to pretend that difficulties do not exist.
> Not every thought is a fact; some of it is just a filter.
> — Guru Element
Questions for self-reflection
- Is this thought a fact?
- What data contradicts it?
- Which version is more complete and useful?