All-or-nothing thinking, also known as black-and-white thinking or polarized thinking, refers to a cognitive distortion where individuals perceive things in absolute terms with no room for shades of gray or middle ground. This distortion involves categorizing events, people, and situations into either "all good" or "all bad" without considering the complexities and nuances.
Original example:
Sarah believes that if she doesn't achieve perfection in her work presentation, then she is a complete failure. She sees her performance as either exceptional or a disaster, discounting any positive aspects of her presentation and fixating on minor mistakes.
Overgeneralization involves making broad conclusions or generalizations based on limited evidence or a single event. It is a cognitive distortion where individuals take one negative experience and generalize it to similar future situations, assuming that the same negative outcome will occur.
Original example:
After being rejected by one employer, John concludes that he will never get a job and starts thinking that all companies will reject him. He fails to consider that the rejection might be due to a single factor or that there are plenty of other potential employers who may appreciate his skills.
Jumping to conclusions is a cognitive distortion characterized by making assumptions or drawing conclusions without sufficient evidence or reasoning. It involves making predictions about future events or judging someone's thoughts, intents, or beliefs without obtaining factual information.
Original example:
Kate sees her friend Anna whispering to another person and immediately assumes that they are talking about her and spreading rumors. She jumps to the conclusion that Anna is being mean and gossiping without considering other possible reasons for their conversation, such as planning a surprise for Kate.
Cognitive Behavioral Therapy (CBT) aims to change cognitive distortions by challenging and replacing them with more realistic and balanced thinking. The therapist guides the individual in identifying their distorted thoughts, examining the evidence for and against these thoughts, and developing alternative, rational thoughts that align with empirical observations and logic. Through repeated practice and cognitive restructuring exercises, individuals learn to recognize cognitive distortions, evaluate the accuracy of their thoughts, and gradually replace them with more positive and accurate thinking patterns. Additionally, CBT often employs behavioral techniques to address the emotional and behavioral consequences of distorted thinking, allowing individuals to gain a healthier perspective and respond more adaptively to challenging situations.
Three cognitive distortions are presented in chapter 16 (all-or-nothing thinking,
overgeneralization, and jumping to conclusions). In your own words, describe/define the three cognitive distortions and give an original example not one of the examples in the book) of each cognitive distortion. Describe how Cognitive Behavioral Therapy aims to change cognitive distortions.
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