When you change your mind , change your way of seeing things and thus change reality for you.
thinking directly affects the emotional state and behavior of people. To be able to change aspects of ourselves that prevent us from being happier or plaguing us is important to be aware of what is intended, ie , examining our own beliefs that are shaping our emotional and behavioral response against the world around us.
Cognitive restructuring is a technique widely used in cognitive psychology but also very applied in other fields such as neuro-linguistic programming and serves mainly to identify the mental distortions, as well as negative and limiting beliefs, often in the form of prejudice and stereotypical assumptions from childhood by the culture in which we live, in order to exchange them for others to be more in line with reality and / or more constructive to live better.
The steps are simple:
1 .- Identification of inappropriate thinking. is learning to detect harmful thoughts that cause us discomfort. This is useful to know the most common mental distortions
people 15 types of Distorted Thoughts
1 - Filtering . They take the negative details and magnify while not filtered all the positive aspects of the situation Keywords: terrible, terrible, horrible, I can not resist ... ...
2 - polarized thinking. Things are not black or white, good or bad. The person must be perfect or a failure. There is no middle ground.
3 - overgeneralization. general conclusion is drawn from a single incident or part of the evidence. If something bad happens once expected to occur over and over again. Keywords: all, never, no, forever, all and none
4 - Interpretation of thought. Without a word, the person knows what others feel and why they behave the way they do. In particular, it is able to guess what others feel about it.
5- Visión catastrófica. Se espera el desastre. La persona se entera o escucha un problema y empieza a decirse: “Y si”: “¿Y si estallara la tragedia?” ¿Y si me sucede a mi?
6- Personalización. La persona que los sufre cree que todo lo que la gente hace o dice es alguna forma de reacción hacia ella. También se compara con los demás, intentando determinar quién es más elegante, tiene mejor aspecto….
7- Falacias de control. Si se siente externamente controlado (impotente), se ve así mismo desamparado, como una víctima del destino. La falacia de control interno convierte a la persona en responsable del sufrimiento or the happiness of those around you (almighty).
8 - Fallacy of justice. The person is resentful because he thinks he knows what is justice, but others disagree with it.
9 - Guilt. The person has that others are responsible for their suffering, or take the opposite view and blames himself for all the problems of others.
10 - should be. The person has a list of rigid rules on how they should act she and others. People who violate these rules will get angry and feel guilty if the violation itself.
11 - Emotional reasoning. Cree that what he feels would be true, automatically. If you feel like something stupid and boring, you must be stupid and boring
12 - The fallacy of change. A person expects others to follow will change if enough influence or Camel. You need to change people because your hopes for happiness seem to depend entirely on it.
13 - The global cloud. is generalized one or two qualities of an overall negative view.
14 - To be right. is continually in a process to prove that their opinions and actions are correct. It is impossible to go wrong and will do anything to prove that one is right.
15 - The Fallacy divine reward. hopes one day to collect all the sacrifice and devotion, as if someone would take the accounts. Suffers when it is found that the reward is not forthcoming.
1 - Filtering . They take the negative details and magnify while not filtered all the positive aspects of the situation Keywords: terrible, terrible, horrible, I can not resist ... ...
2 - polarized thinking. Things are not black or white, good or bad. The person must be perfect or a failure. There is no middle ground.
3 - overgeneralization. general conclusion is drawn from a single incident or part of the evidence. If something bad happens once expected to occur over and over again. Keywords: all, never, no, forever, all and none
4 - Interpretation of thought. Without a word, the person knows what others feel and why they behave the way they do. In particular, it is able to guess what others feel about it.
5- Visión catastrófica. Se espera el desastre. La persona se entera o escucha un problema y empieza a decirse: “Y si”: “¿Y si estallara la tragedia?” ¿Y si me sucede a mi?
6- Personalización. La persona que los sufre cree que todo lo que la gente hace o dice es alguna forma de reacción hacia ella. También se compara con los demás, intentando determinar quién es más elegante, tiene mejor aspecto….
7- Falacias de control. Si se siente externamente controlado (impotente), se ve así mismo desamparado, como una víctima del destino. La falacia de control interno convierte a la persona en responsable del sufrimiento or the happiness of those around you (almighty).
8 - Fallacy of justice. The person is resentful because he thinks he knows what is justice, but others disagree with it.
9 - Guilt. The person has that others are responsible for their suffering, or take the opposite view and blames himself for all the problems of others.
10 - should be. The person has a list of rigid rules on how they should act she and others. People who violate these rules will get angry and feel guilty if the violation itself.
11 - Emotional reasoning. Cree that what he feels would be true, automatically. If you feel like something stupid and boring, you must be stupid and boring
12 - The fallacy of change. A person expects others to follow will change if enough influence or Camel. You need to change people because your hopes for happiness seem to depend entirely on it.
13 - The global cloud. is generalized one or two qualities of an overall negative view.
14 - To be right. is continually in a process to prove that their opinions and actions are correct. It is impossible to go wrong and will do anything to prove that one is right.
15 - The Fallacy divine reward. hopes one day to collect all the sacrifice and devotion, as if someone would take the accounts. Suffers when it is found that the reward is not forthcoming.
2 .- Evaluation and analysis of thoughts.
A good way to analyze the thoughts is to ask questions about them to see if they conform to reality with questions like: Do I have evidence of it?, Am I exagendo?, Do I have any information to come to this conclusion? ... After
is important to analyze the consequences of these thoughts with questions such as: what it's worth giving me so many twists to this?, "Fix it or change what is past for thinking so?, Am aware that I'm causing a major headache giving as many laps as well? ...
Finally, relativize, ie get on the end of the situation and ask what would happen in reality if that really happens, with questions such as: What would be so horrible as I think?, "I could spend some worse?, could go ahead or be the end of the world?, I would like that things were otherwise but is this so important to me ?,...
3 .- Finding alternative thoughts.
This is the final step and in my opinion the most imporatante because really going to change a negative belief and harmful for a more healthy and constructive for our welfare. Some people think it is a form of self-deception, but in reality it is to find another alternative way of looking at things you know the difference between seeing the glass half full or half empty, in reality, you choose how you interpret it.
to find alternative thoughts may be useful questions such as: Is there an alternative way to interpret this?, What I would tell a friend or traditional family in this case?, What thought makes me happier than me in this situation?, what advice would you give to a friend being in this situation? ...
tries to find an answer, an idea in the form of a phrase such as self-affirmation that is credible to you and that is what you will use to establish in you a new way of thinking, of seeing reality and therefore live.
can help to do mental relaxation techniques and self-statements work and write those words often and keep them in front of you so you can see them with frequencies.
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