Cognitive Distortions – Understanding and Addressing Them
Counselor Toolbox for Mental Health...

 
 
00:00 / 61:48
 
1X

Cognitive Distortions: Understanding and Addressing Them
Presented by: Dr. Dawn-Elise Snipes
Executive Director, AllCEUs

A direct link to the CEU course is  https://www.allceus.com/member/cart/index/product/id/520/c/

Objectives
~    Define Thinking Errors
~    Explore the different types of thinking errors
~    Cognitive distortions
~    Irrational Thoughts
~    Evaluate how thinking errors can play into our basic fears: Rejection, isolation, the unknown, loss of control, failure
~    Identify ways to
~    Increase awareness of thinking errors
~    Address thinking errors
~    Address basic fears

Why I Care/How It Impacts Recovery
~    Thinking errors, or stinkin’ thinkin’ plays a large part in keeping people miserable
~    Addiction, depression, anxiety, anger and guilt often stem or are made worse by faulty thinking
~    Addressing these thought patterns will help clients:
~    Not make a mountain out of a molehill
~    Focus on the things they can change
~    Identify and eliminate thought patterns that are keeping them stuck
What are Thinking Errors
~    Cognitive Distortions take a thought and manipulate it to
~    Fulfil people’s expectations of a situation
~    Conform to their current head space (negative sees negative)
~    Irrational Thoughts are beliefs/thoughts that you may hold that
~    Are usually extreme (I must have love and approval from everyone all the time)
~    Are unrealistic
~    Create feelings of failure, inadequacy, disempowerment

Causes of Thinking Errors
~    Information-processing shortcuts
~    Using outdated, dichotomous schemas
~    Mental noise
~    The brain's limited information processing capacity
~    Age
~    Crisis
Causes of Thinking Errors
~    Emotional causes
~    I feel bad, therefore it must be bad
~    Moral causes
~    It was the right thing to do
~    Social causes
~    Everyone is doing it
Impact of Thinking Errors (Fight or Flee)
~    Emotional upset
~    Depression
~    Anxiety
~    Behavioral
~    Withdrawal
~    Addictions
~    Sleep problems/changes
~    Eating changes

~    Physical
~    Stress-related illnesses
~    Headaches
~    GI Distress
~    Social
~    Irritability/impatience
~    Withdrawal

Thinking Errors & Interventions
~¬†¬† ¬†Emotional Reasoning ‚ÄďFeelings are not facts
~    Learn to effectively identify feelings and separate facts
~    I am terrified
~    About what are you terrified?
~    What is the evidence that you are in danger now?
~    In what ways is this similar to other situations?
~    How have you dealt with those situations?
~    Develop distress tolerance skills
~    Develop emotional regulation skills

Thinking Errors & Interventions
~¬†¬† ¬†Cognitive Bias/Negativity/Mental Filter‚Äď Focus on the negatives and worry about the future
~    Questions
~    What is the benefit to focusing on the negative?
~    What are the positives to this situation?
~    What are all the facts?
~    Coin toss activity

Thinking Errors & Interventions
~    Disqualifying or minimizing the positive
~    Questions
~    Would you minimize this if it was your best friend’s experience?
~    What is scary about accepting the positive?
~    Sometimes we disqualify the positive because it fails to meet someone else’s standards, might that be true here?
~    Availability Heuristic: Remembering what is most prominent in your mind
~    Questions
~    What are the facts

Thinking Errors & Interventions
~¬†¬† ¬†Egocentrism‚Äď My perspective is the only perspective
~    Question: What are some alternate perspectives
~    Personalization/Mindreading
~    Questions
~    What are some alternate explanations for the event that did not involve you
~    How often is it really about you?

Thinking Errors & Interventions
~    Magnification
~    Questions
~    Are you confusing high and low probability outcomes?
~    How much will this matter 6 months from now?
~    What have you done in the past to tolerate events like these?
~    All-or-Nothing
~    Questions
~    Love vs Hate
~    Perfection vs. Failure
~    All good intentions vs. All bad intentions

Thinking Errors & Interventions
~    Availability Heuristic: Remembering what is most prominent due to (frequency, intensity or duration) in your mind
~    Questions
~    What are the facts
~    How often does it really happen
~    How long has it been since you have seen that behavior
~    The good times are amazing, but how frequent are they compared with the bad times?

Thinking Errors & Interventions
~    Belief in a just world/fallacy of fairness
~    Question:  Identify 4 good people who have had bad things happen.
~    Attributional Errors (Labeling yourself not a behavior)
~    Global vs. Specific
~    I am stupid vs. I do not have good math skills
~    Stable
~    I am (and always will be stupid) vs. I can learn math skills
~    Internal
~    It is about me as a person vs. It is about a skill/skill deficit

Questions for Clients
Belief = Thought/Fact + Personal Interpretation
~    What are the facts for and against my belief
~    Is the belief based on facts or feelings?
~    Does the belief focus on one aspect, or the whole situation?
~    Does the belief seem to use any thinking errors?
~    What are alternate explanations?
~    What would you tell your child/best friend if they had this belief?
~    What do you want someone to tell you about this belief?
~    How is this belief
~    Moving you toward what and who is important to you?
~    Moving you away from what or who is important to you?

Cognitive Distortions Review
~    Evaluate how thinking errors can play into our basic fears: Rejection, isolation, the unknown, loss of control, failure
~    Personalizing
~    Mindreading
~    All-or-Nothing/Polarized
~    Catastrophizing
~    Overgeneralization
~    Shoulds
~    Recency/Availability Heuristic

ABC-DEF
~    Activating Event (What happened)
~    Beliefs
~    Obvious
~    Negative self-talk//Past tapes
~    Consequences
~    Dispute Irrational Thoughts
~    Evaluate the Most Productive Outcome
~    Is this worth my energy?
~    How can I best use my energy to deal with or let go of the situation?
Triggers‚ÄĒCoping Skills
~    Distract don’t react
~    Talk it through to:
~    Identify the distortions
~    Find the middle path
~    Urge surf
~    Notice how you are feeling
~    Remind yourself it increases and decreases like a wave
~    Notice changes as the urge goes out
Constructive Self Talk
~    Have clients pinpoint what they tell themselves about an urge that makes it harder to cope with the urge
~    Use empowering self-talk constructively to challenge that statement. An effective challenge will make them feel better (less tense, anxious, panicky)
~    What is the evidence?
~    What is so awful about that?
~    You are a regular human being and have a right to make mistakes
Distressing Thoughts Worksheet
~    What is the evidence
~    Am I assuming causation where no exists?
~    Am I confusing thought or feeling with fact?
~    Am I close enough to really know what is going on?
~    Am I thinking in all-or-none?
~    Am I using extreme words like always or never?
~    Is the source of the information credible?
~    Am I confusing low with high probability?
~    Am I focusing on irrelevant factors?
~    Is this thinking getting me closer to what I want?
~    What are the advantages/disadvantages to thinking this way?
~    What difference will this make in a month/year.

Group Activity
~    List thinking errors and discuss how those patterns protected you until now
~    Example: Prevented you from being disappointed if you expected to fail or expected people to leave
~    Identify thinking errors that you can, currently, eliminate and a countering mantra
~    I need to be loved by everybody all the time
~    I need to love myself all the time and not everybody is capable of loving.  It is about them, not me.
~    Identify thinking errors that you still hold onto and why, then develop a plan to start addressing them.

Decisional Balance
~    This thought pattern was learned over a long period of time
~    It served a purpose and was more beneficial than the alternative
~    Changing your outlook means seeing how this thought pattern is destructive, and alternate thought patterns may (now) be more helpful.
~    Example: In an addicted home the mantra is don’t talk, don’t trust, don’t feel.  For a child from an addicted home negative thinking helped you align with the primary caregiver and provided safety. As an adult, you no longer require that safety.
Summary
~    Cognitive Behavioral Therapy is a technique that helps people:
~    Understand how thoughts create feelings and vice versa
~    Identify and address negative self talk
~    Issues and events from the past do not need to continue to negatively impact a person
~    Thinking errors are learned and can be unlearned
~    These thought patterns help to form and maintain a negative or vulnerable self image.
~    Healthy thought patterns can help people feel more empowered and worthy of love.
Nashville Counseling Un-Conference
A grass-roots conference put together by clinicians for clinicians.
Up to 20 CEUs from a NAADAC approved provider are available for addiction and mental health counselors and people seeking certification as addiction counselors

~    WHEN: February 23-25, 2018
~    WHERE: Nashville Metro (exact site TBD)
~¬†¬† ¬†The main speaker each hour will also be simulcast online.¬† Virtual attendance is possible for those who do not need ‚Äúface-to-face‚ÄĚ hours.
~    COST:
~    Whole conference (20 CEUs): $99 in advance;  $149 at the door
~    One Day (8 CEUs): $45 in advance; $65 at the door
~    Registration will open in October 2017
Nashville Counseling Un-Conference
Call for Papers

~    Theme: Addressing the Growing Problem of Co-Occurring Disorders.
~    Suggested Topics:
~    Techniques and Effectiveness of Technology Assisted Therapy (e-therapy, text-based coaching, apps, online support and educational programs etc.)
~    Special Needs of Rural Populations
~    Transdiagnostic Approaches to Treatment
~    Relapse Prevention for Co-Occurring Disorders
~    Multidisciplinary Approaches to Treatment
~    Prevention and Early Intervention Strategies for Co-Occurring Disorders
~    Developing Self-Esteem and Emotion Regulation Skills in Youth
~¬†¬† ¬†Case Management is not a counselor's job, but…It is
~    Exploring pharmacotherapy in the treatment of co-occurring disorders (SSRIs and their impact on compulsive behaviors for example)

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close