Cognitive bias (and often) is a non-factual, exaggerated pattern of thinking. Therefore, you will see things more negatively than they really are. In other words, a cognitive bias is your mind that leads you to believe in negative things about yourself and your world that is not always true. Everyone sometimes falls into cognitive bias. It’s part of the human experience. This happens especially when we are depressed. Our thoughts have a great influence on our feelings and actions. Treating these negative thoughts as facts can look at you and act on false assumptions.
Activity to find Irrational Thoughts-the Cognitive Distortion
Cognitive biases usually develop over time in response to side effects. Researchers have identified at least 10 common distorted thinking patterns.
1. Catastrophizing
2. Muster-Bating
3. Personalizing
4. Filtering
5. Monochromatic thinking:
6. Extrapolating :
7. Intolerant thinking
8. Emotional thinking
9. Mind-reading
10. Pessimistic thinking
Let’s explore this one by one: On a scale of let us see examine our thoughts
· 0- I never think this way
· 1- Seldom think this way
· 2-Frequently think this way
· 3-Usually think this way
CD Category 1- Catastrophizing
The term was coined by Albert Ellis and means that we inflate the situation negatively. To make a mountain of a molehill.
Story-
Some thoughts that keep on adding- such as, If you have to travel and you miss the bus, you start to connect everything with the failure of what is going to happen next to the extremes. If you have got low score marks in the 1st term exam, you assume that you will fail in the final exams.
In order to handle such thoughts, we need to “ Decatastrophize” by putting things in the Right perspective by putting the right questions of “ What next” and “ What can be done” for this. Often leading to “ Self-defeating thoughts an individual can be less confident in life and less resourceful to take necessary action. You might be termed as a “Drama Queen or Drama King” In any case, if you have done some mistake, it does not mean that the world will come to an end.
Story- 1st Choice-Consequence-2nd Choice- alternate consequence ( concept explanation)
CD Category 2- Muster bating
Albert Ellis was the one who created the Rational Emotive Behaviour Therapy( REBT). This situation is termed as “Highly degree of Demandingness” In some cases “ Should-ing “ “Ought”, “ Have to” also add to this.
If you find yourself with the sentences containing, “ I must do this” “ I must make a good impression”, “ I ought to finish this by 6 pm” I should make sure that I arrive early” “ I have to get 99 marks” or “ I can’t be late”. Though some of these seem positive and Goal-oriented, when explored in the wrong direction can lead to a self-esteem issue.
In some cases you might also expect from others like “ She should not have done that”, “ You should not behave like that” “ You must do this” or “ Life should be fair and etc etc”
These words or thoughts led you to disappointment as we will not get what we want always. The secret is to have a practical way out with tone and idea with flexible views and approaches. One can buy rephrasing the demands into preferences wants and wishes can be more realistic.
The outcome is not always as we want and not getting the Outcome we aspire to means failure or disaster.
A simple rephrase from “ I must make them like me” to “ I would prefer them to like me” or “ I have to pass m exam “ to “ I want to pass my exam” can bring peace in your self and others.
CD Category 3- Personalizing
Jumping to a conclusion when something is happening is Personalizing.
In some cases, it is good to take ownership of failures only if you have given your 100%. You blame yourself for the failure of someone. If a friend does not wave at you, you imagine that it is because he is upset with you- mind making stories
By personalizing we fail to take into account all the other possibilities and the most common solution/reason is missed ( such as the friend may not even have seen you, as he forgot his spectacles home )
Jumping to conclusions that something must be my fault( see must comes here) we take everything to self and every general comment and happening finds deeper troublesome meaning.
It is a waste of our energy and time. We start carrying the guilt that has nothing to do with the situation or person.
Thoughts like “It’s all about me” try thinking logically and looking at what is happening around you.
CD Category 4- Filtering
Ask yourself, if you have an open mind or you are selective about the information you take in.
Are you looking into the evidence that brings those thoughts or those that contradict
If you are not invited to a wedding by a friend X, you forgot that the same friend has 1000 times taken you out for a dinner or movie. ( in this case, he had restriction of inviting only family or small number at the wedding) evidence speak.
In many cases, people with “Negative Filters” tend to distort positive experiences. For example, when a Boy is selected for a job, he thinks “ as only a few applied for the job I was offered this” neglecting the achievement that is bigger than the thought
These mental filters color out the thoughts and the way we see the world.
Positivity might make you travel the difficult path too, however, negativity is sure to take you to Hell
Avoid evidence that constantly seeks out to you been incompetent, unattractive, inadequate, boring, and unlucky, stopping doing things as they seem unrealistic and not in your interest.
CD Category 5: Monochromatic Thinking
Often called Black and White thinking. We view our world in “ All or Nothing” terms. Everything is either fantastic or dreadful. I will Triumph or be a disaster, the event will be fabulous or disaster, the film will be super hit or super flop.
Life has various shades, it is not always 0 or 10. This leads to Perfectionism( which we might not be at that stage) and lead to jumping to assumptions( heard about jumping to conclusions) and leading away to self failure.
By evaluating our achievements, actions in a more realistic and measured manner in ways of shades, we are more empowered. Partial success is better than a feeling of total failure.
Revolves around our Self-esteem & Self-Confidence
CD Category 6- Extrapolating
Extrapolating is over-generalzing. Making global deductions based on a single event. Such as in Dubai everyone has a Camel. One untoward incident in news about a city and we deem that city to be unsafe.
One small mistake does not mean that the whole effort is Useless.
Often leading to stereotyping of people, places, and incidents. Universal Truths are made.
If a dog has bitten you, then you have a phobia and fear that all dogs will eat you up.
To be better-always ask yourself “ Where is the evidence?” & “ What does the evidence tell about my thought”
CD Category 7- Intolerant thinking
What do the sentences like “ I cannot stand it when people make noise when eating” “ I cannot stand when in a theatre someone uses his mobile phone” “ It is intolerable, I cannot bear people jumping queue”
By thinking in this way one inflates the problem and decreases the personal resource to deal with the difficulty.
We all have the capability to tolerate a lot more than you give yourself credit for. This helps in stress reduction connected with consequences.
Use the formula of STOP-LOOK-THINK by acknowledging that neither of these consequences is the end of the world.
Thinking about negative outcomes and not coping can land up in procrastination. Just because you cannot stand the smell of a hospital prevent you from visiting a good friend or relative who is sick and at Hospital.
CD Category 8- Emotional Thinking
Our feelings are important and serve us when we are making decisions or forming an opinion. Sometimes they lack facts.
Feelings are influenced by our imagination, previous experiences, physical health, degree of tiredness
Avoid feeling Paranoid of something that has no evidence( did you hear it earlier) and do not do something stupid in high emotions
Feelings are real but not always true and accurate.
Such behavior will keep you thinking “ something will happen, I have a feeling” this can also lead you to a negative frame of mind. Feelings can be worrisome, sometimes unreliable. Emotions can be a trap you in a false reality, like feeling that they might suffocate if they stand in a lift. Often leading to losing control of the situation.
CD Category 9- Mind- reading
Often we hear “ Before you tell me something-I know what you want to ..”
Such behavior is irritating for the other side and most of the time inaccurate.
The truth is we cannot know what others are thinking- sometimes we do not even know what we are going to think. Avoid making a wild guesses and exaggerating issues.
In such cases, it is best to Listen first, clarify next and then give your views and this is the most reliable way of communication.
CD Category 10- Pessimistic Thinking
What you think about, you will bring about.- Anonymous
In most cases, the result of whatever you do will depend on how you think about it. If in a race you think you will not come first- chances are you will never make it even if you are the only one who is running.
Our brain works on expectations and on what our programming is. The thought that you have will be expressed in your feelings and further in your body language, it is here that half of the batter is lost.
In order to overcome, one needs to be using the COP method., think positive which can prime us to be positive and toward successful outcomes
It is far better to have the odd disappointment and not achieve something which you believed you could than to limit your chances in the first place by brainwashing yourself that you won’t succeed anyway.
By being a Can Do person you always have a chance to go until you are successful.
Now that you have seen the above. Here are the scoring
Score
Cognitive Distortion Score – 0-5
Very healthy thinking style, providing that no one are has scored more than one – 6-12
You have a normal thinking style. Focus on the area where you have scored 2+ – 13-18
It is recommended that you keep a thought diary and work on each CD – 19-40
You need some professional help to help with your distortion. The good news is that all CD can be restructured with consistent practice and development.
Words from Cognitive Excellence
Any area that has a score of more than 2+ needs attention like a change in thought process will lead you to a Holistic and Healthy life ahead. So listen to your thoughts. Are you telling yourself that you have to do something? What’s the kinder way to stay motivated without getting into negative thoughts? Cognitive Excellence can help you to get rid of Cognitive Distortions.
