Cognitive Distortions: Cognitive Behavioral Therapy Techniques 18/30
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- Опубліковано 29 тра 2024
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Cognitive distortions are thoughts that aren't actually true but feel true. Your thoughts twist reality, and you start to feel like you’re bad, broken, or deficient. Or you begin to see the world as dangerous, threatening, or cruel.
But here’s the thing with cognitive distortions: you don’t realize you’re doing it. You think the way you see things is reality. It feels true. When you think or talk through the lens of a cognitive distortion, you sound rational and accurate to yourself. So is there anything you can do about this? Cognitive Behavioral Therapy can help you change how you feel by changing how you think.
The first step is to learn what cognitive distortions are and notice when you’re using them.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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Cognitive distortions (reality twisting):
1. "All or nothing" thinking
2. Overgeneralizing
3. "Black and white" thinking
4. Mind reading
5. Catastrophizing
6. Emotional reasoning
7. Labeling
8. Mental filtering (minimise the good and maximise the bad)
9. Personalization
10. Unreal-ideal
I did this on paper while listening. I needed the list and I tend to remember things better when I write them out. Thanks for providing this list! My notes are waaaaaaaay over there and this is so handy!
@@tonyburton419 it’s the Bible for the treatment of depression
This is brilliant! Thanks Emma for really putting these joy-robbing devils in a nutshell!!
Namaste💓
What do all these have in commen? The seriousness menrality
My weekly therapy sessions are like islands in a tumultuous sea of anxiety. Your videos are the little rafts that allow me to reach each island without drowning. Thank you.
That sounds very challenging. I have felt that way in my sessions. Thearpy can be very emotional. You're doing great work and that is something to applaud. One day at a time my friend.
Wow, that's awesome! Keep swimming or floating. You don't have to swim all the time. Therapy isn't at all easy to make yourself do, and show up each time so definitely let yourself feel good about showing up and sticking with it.
Stick with it! Amazing how much Yt has to offer. Or the people that utilize it❤️🍻
You can do it my friend!
Thanks for the kind words, everyone! Right back at you.
Hey, friend. Take this time to relax. Don’t overthink. Even if there is a problem, there is always a solution. Breathe, take care 💕
Hey…thank you for this, it made me take a deep breath and smile :)
q
Aá
Sadly, there might be not. One of the most problematic experiences is how to find ways to accept the unacceptable....?
@@tonyburton419 Yup. And he said that right after hearing in the video it's distorted thinking to use words like "always"
Guys, always talk to yourself the same way you would talk to your best friend! Would you say: oh you are so stupid, or would you say You re a failure! NO of course not, so then let me remind you... YOU are YOUR best friend!
I never even thought of that!
You said it 💯 percent right!
I love this!
“We need to accept that we won’t always make the right decisions, that we’ll screw up royally sometimes - understanding that failure is not the opposite of success, it’s part of success.”some of us we see failing as failure. Have a delightful day sharing some positivity to your side
I am 45 years old and wishing I had learned all these skills 20 some years ago. It would have saved me from so much unnecessary pain. This is why, as my children are now 22 and 20, I really try emphasize real skills when battling anxieties and depression. Especially over the past year.
There is so much joy when you realize you are not a prisoner to your brain.
Be kind to yourself. 🙏
Thank you for these videos! I have even sent them to my kids, parents and friends!
Iam also relieved a lot from dark mammories of childhood.... ☺️
There goes your perfectionist thinking…
Your children (and their children) will be forever changed and blessed by the work you're putting into yourself and skills you're trying to instill in them now.
@@lwya12 tell emma i want to ask her something
Since 2017 been helping those facing cognitive distortions to live a normal life. Therapy, medication, theory or courses will not help. Only way is by talking to clear your mind. Watch this video. ua-cam.com/video/fpnojT5j4D4/v-deo.html
"Don't believe everything you think." This was the most powerful thing from this video for me, and the little nugget of wisdom I'm most likely to keep in my head. Right next to similar phrases that I fully accept as wise advice, like, don't believe everything you hear, or see, or read....Adding this to the list. Don't believe everything you think. Great stuff.
"Did you recognise any of them in your own life?"
Yea, only all of them.... :))
Me too!
Me too.... what I'm wondering is why am I only learning of this now? Take care... you're not alone
Thank you Emma. Really, really great insights. I am almost 70. I wish I had known all that when I was 25.
It's better late than never!
Me too. I am 66 this year and it's taken a lifetime to finally figure things out. When I was 25, I couldn't hold onto a job. I finally overcame this at age 38.
I'm 25 right now. I'm working hard to improve my mental health, its been hard work, but ive made great progress so far :)
I would like to say thank you Emma McAdams for curing me of anxiety I followed all the instructions that were given I have not had anxiety in over a month nothing whatsoever but I keep up with Her videos just in case have a blessed day everybody follow the instructions to freedom no more anxiety
Dang right way to go!!
I feel like I do all of them and sometimes multiple distortions frame my thinking. It leads to a lot of anxiety and depression and seeing these videos I’m realizing I’ve had this for much longer than I realized! Thank you so much ♥️
All these years I been emotionally running on auto pilot. Words can’t express the way these have changed my life. Thank you is a understatement ❤️❤️❤️❤️
I literally use all of these. A lot of the time I know it’s not rational but it’s just the way I was taught to think
I laughed to tears about the guy taking orders. "You don't need burgers, you WANT burgers, damit!" :)
The unreal-ideal gets me the most. It’s hard being 28 and seeing tons of people you graduated with all married with kids. I’m as single as I was in high school and I always beat myself up for it and think I’m a failure or undesirable. At least now I understand it’s my mind telling me this, not reality.
You have such a compassionate vibe, and I enjoy your concise explanations. Thank you🙏
Wow, thank you!
@@TherapyinaNutshell you are awesome! :)
@@pessimistkai5569 ❤️❤️❤️
This is a critical checklist of destructive thinking habits that can make us miserable and accomplish nothing good. Done them all. I've studied these in the context of childhood PTSD and the coping mechanisms we develop due to that. I now catch myself doing these, forgive myself while I remind myself I don't deserve to feed myself this poison. Thank you!
I got rejected for n interview 😒😒I was so sad but after hearing your video I got some releif,Thank you very much.
If you have all of these. How do you heal them? 😂🫠
Wow what a distorted life I made up for myself. Thank u for enlightenment girl. You’re a blessing in my life. Getting educated here and changed. We can do it guys
With our thoughts, we make the world. All that we are arises with our thoughts. The Buddha 🙏
Omg, I just wanted to say Thank you!!! I have been going thru now from watching your videos what I’ve learned is Panic Attacks induced from my anxiety attacks, I just found your channel last night and I went to the ER a few hours earlier from what I thought was a heart attack and it wasn’t. I was literally my anxiety attack turned into panic attack and I watched this video one time and i had several panic attacks watching this but by the end and just up to now at 8a I haven’t had any panic attacks at all. Just slight anxiety attack but the point it that you are really helping ppl and I just wanted to say from the bottom of my heart THANK YOU because I didn’t see any light at the end of my tunnel but now I do. I’m sharing all of your videos with everyone I know and love. Thank you again and again because I finally feel like myself just from watching this one video and now I will continue to watch as many of your videos as I can because I know this will help me and I’m also seeking a Cognitive Behavioral Therapist as of today. Thank you again and to anyone going thru anxiety, trauma or panic attacks hang in there, there is hope and you will make it thru this. So many times I thought I was going to die and only to end up in the ER and they say all of your tests are normal and we see nothing wrong with you. It’s all a mind game and you can control it. Trust the process and be kind to yourself. WATCH THESE VIDEOS YOU WILL MAKE IT! 💫✊🏾🎉✊🏾 Love, Light and peace to all! (I hope some of this made sense 😂)
Holy shit, when I have lost and totally confused and my inner child is driving the bus all of these things seem to happen. Thank you for making this video and reminding me that I don't have to believe that little dude. Love your work, thank you
You are saving lives with this work Dr Emma.
I was always wondering why I was depressed and quiet I have done at least all of these and stuck in the void of negative thoughts this makes a lot of sense and has helped glad I found this
I'm crying right now because some of these things pertain to me. I'm thankful that I'm finally trying to get my mental health taken care of. Thanks for this video💕💕💕
Hi Emma, I've been recently watching your emotion processing series and I cannot begin to express how much you've helped me with just 5 videos, I can finally start to imagine a life without unnecessary panic and anxiety.
I would love a video about resilience, you've mentioned it a few times and quite honestly I wouldn't describe myself as a strong or resilient person but it's time for that to change as well
Hi Lucille have you had emotions problem please reply me
Since 2017 been helping those facing cognitive distortions to live a normal life. Therapy, medication, theory or courses will not help. Only way is by talking to clear your mind. Watch this video. ua-cam.com/video/fpnojT5j4D4/v-deo.html
Thank you Emma. I am a dedicated student of this course. I wish I had known all these things when I was 19-20. These Videos changed my life. I can't Thank you enough.
Great stuff! Cognitive distortions can be changed, once they're exposed!
"Don't believe everything you think, your mind sometimes lie to you" My older brother told me that. Thank you :-)))
I just want to say thank you I started therapy 3 months ago and your videos have helped me with the process. Thanks again.
Thank you for shedding on these cognitive distortions! I can very much recognize them happening in my mind.
I still haven’t seen a therapist, you have been so helpful. I finally feel peace and calm again, I am having anxiety and fears everyday, but I’m overcoming them and managing them.
For those wondering the therapists are so impacted they aren’t getting back to me until like 2-4 weeks. It is what it is. I’m not going to wait and suffer, I’m going to continue tackling this blessing in disguise.
It sucks in the short term, but overall this needed to happen to me.
Yes I will still get connected with a therapist but I feel you help so much more.
Oh, boy, I do ALL of these things ALL the time. I'm proud of myself for wanting/taking action to heal these things even though my chaotic environment isn't going to change. Taking small steps every day really helps with ALL OR NOTHING thinking, which is a big problem for me. I'm 43 now, but wish all this wonderful content was available so freely when I was in my teens so I could have started healing earlier. Anyway, THANK YOU for providing all this lovely content. Every little explanation, analysis, suggestion and encouraging word helps. 💕🧠💕
Nowadays whenever I look at "happy people" on social media, it gives me a sense of relief to know that I might really have cognitive distortions and that's why my life isn't the way I want it to be. Otherwise, I am fully capable of anything and everything.
Therapy in a nutshell has helped me change the way I am thinking. I am creating new pathways in my brain. It’s amazing. Thank you so much Emma ❤️
My son has been having therapy in the UK for the past year and no one has mentioned this subject. I would say he suffers with all of these. Thank you so much for opening up a very closed door.
That moment when you realize you're using all of these😨
Me 2 🤗😘🙏
Recognized using all of them in my own life, RIP 😶
I so relate to these ways ,especially comparing myself to others ,and what I call "feelings arent facts"also,being able to see where others are going wrong ,yet not seeing the obvious in myself.
I feel like I have all those cognitive distortions you mentioned,I’m working in changing it them but I didn’t search help for many years because I didn’t even see possible to change and was so embarrassed to recognize I wasn’t normal I try to hide it at all cost, very sad way to spend one’s youth 😢 however good to realize now I’m not the only one, what’s most personal it’s more universal, thank you Emma for all your teachings ❤
Just stumbled across this. I really needed to hear all of this. Judging from the subscribers im not suffering in my head in silence alone...
More of us than not. We are in good company 😉
I have watched several of your videos and I share them with friends and family. Your help has literally changed my life. I feel like a different person than I was 6 months ago. And when I recognize old habits and thoughts creeping back, I re-watch a video that I know explains my thought and how to fix it. I really appreciate your work. You are literally changing people's lives.
True!!
I don’t know if you, miss Emma, will see this but I believe God led me to your videos. You are helping me with my mind and that’s changing my life and I want to thank God and you. 🙂
Thank you… just thank you. Your knowledge and energy is so calming. I’m so grateful for this amazing free resource.
It's a lot of work, but it's empowering each time I catch myself w distorted thoughts, hope I get better at catching myself!! Thank you for this!
This really made me feel not alone and hopeful for change in my life.
These videos are just great. They are informative and presented in a very professional way. I see these thought patterns in some people, particularly emotional responders and learning about them is useful in helping people to explore other options. Thank you and I hope "James" is a lot happier and confident now.
Thanks J M
Yes, this is me & I’ve avoided life in an effort to avoid feeling severe anxiety and being drained but I’m now I’m drained and isolated and my thoughts are definitely distorted. Thank you for this video.
Since 2017 been helping those facing cognitive distortions to live a normal life. Therapy, medication, theory or courses will not help. Only way is by talking to clear your mind. Watch this video. ua-cam.com/video/fpnojT5j4D4/v-deo.html
I appreciate all your videos! Thank you for all the time given to help others, God Bless 🙏😇
So nice of you
This is so useful. I guess sometimes is hard to realize your thoughts are not accurate when that’s what your family has thought you since you were a child
*taught
This video and series has been a blessing to me thank you!
You can overcome people pleasing by annoying the heck out of everyone- at least that’s how I do it. :)
I have attempted to meditate many times in my life and prior to this CD the only success I've experienced is with live guided meditation. ua-cam.com/users/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq This is the first CD I've used that cuts through my unmedicated ADHD and enables me to truly relax and experience a quiet and energizing interval. The instructors voice is very soothing and pleasant to listen to. I am easily able to sit successfully through the entire CD, and for quite some time after. I cannot adequately express how tremendously helpful this CD has been on my spiritual journey!! Two thumbs up and 10 stars!
You're an amazing human being, these videos are helping my mom and I so much, thank you :)
Thank you so much! All of your videos are execellentent, The way you organise the concepts like in this one, the clarity, the honestity, the hope you transmit are engaging and simply breathtaking
That's so kind of you that you are sharing this information with a lot of people beyond borders and continents ❤
Your videos are amazing! I am currently hitting a wall and just the fact that I can look at your videos and have someone to understand the thinking patterns of cognitive thinking that I am experiencing currently means a lot. I feel like I´m finally noticing everything that is wrong with my thoughts and have already tried some of the techniques involving noticing and not believing that they are true or helpful. Thank you for helping me take my first steps towards a happier and positive time.
I can't thank you enough for these videos. They are a life saver. I recognize all of them, use them frequently and sometimes several together.
This video should be shown to every child age 12 and above.
I’m so happy this video popped up on my recommendations. I dealt with all of these for decades now.
I'm an LMFT and these videos are great! I've been sharing them with my teletherapy clients. Thank you for this amazing content!!!
Great presentation, easy to understand and follow. Opens the door for change. Thank you!
Yeah so I've got all of those. Working on it. Gonna need the next video for sure : )
LOVE OF FAMILY IS THE KEY.... appreciation, affirmation, hugs, encouragement that your not alone in this helps a lot.
And prayers that GOD🙏🏃♀️will never leave nor forsake you..
Or have a friend you can turn to..
So much wisdom simply and clearly presented. TQ.
Love the reminder: Don't believe everything you think. Challenge it. Get another's perspective. Yes 👍🏽
Thank you so much for providing these videos for free. This course has helped me in ways that I can’t even explain, and I plan on making a financial contribution or buying the full course as soon as I am able. 💕
Hi Emma! I’ve been watching couple of your videos and I have been learning a lot . I also love listening to your podcast Nutshell. Thank you for enlightening me and understanding people who are experiencing anxiety and depression
I woke up to a pool of thoughts this morning and they were overwhelming. I kept trying to fall back asleep and then decided you know what the only way I am going to get back to sleep is if I deal with these. So, as they came I sat with them. I acknowledged them. I comforted myself. I would say you can think that but know this... I would show myself compassion for the pain feelings I was experiencing. I would say under the circumstances it would make sense for you to feel that way but you have all of this or this is just temporary.
Excellent video which sums up why anxiety is so rampant. I am trying to work on each of the 10 cognitive distortions and continue to view all the incredibly helpful videos. Thank you so so much
I find your voice relaxing.
I've listened to this episode on your podcast and am now enjoying your video version. This message has been immensely helpful and has helped me unstick some sticky cognitive distortions. Thank you, thank you, thank you for sharing your wisdom.
I have looked at these in my better help therapy sessions...game changers! And you have to keep at it, catch yourself when it happens. Old habits die hard....be patient and kind to yourself and enjoy the liberation when you can change distorted thinking
Thank you!! You’re making the world a better place❤️❤️🍻🍻
Just finding your videos for the first time, and I am hooked. Love your delivery, and your insight into these topics. Thanks for the great content!
You are an amazing the lady. You are changing the world.
I've been waiting for this video from Emma and finally she released it.
I am garnering a lot of wisdom from this series of yours! As I along with everyone else can't interject with their own personal story hinders a very tiny bit, I feel 95 percent of what you discus although not specifically to us help tremendously. Thank you.
These videos have been so helpful for me, I have been doing my counseling and then I find having these reminders throughout keeps me in track. I actually have written down awhile ago I am not a mind reader, I will ask people if I feel insecure about an incident.
Oh my god! Your videos are healing the crap in my brain that I didn’t know how to get rid of. Thank you so much for them! Please keep making them.
Your videos are life changing. Thank you Emma🥰
Hence the importance of self-talk and the words we use to judge or describe someone, ourselves or some events. Thank you for your videos, you are officially the voice l listen to on you tube to feel guided in my path to recovery.
Thank you for the video Emma!
Thank you Emma M. for all your videos! 🙏
Thank you 🙏🏽 so much 15:50
5 Minutes in this video has opened my eyes so much ... I'm going to invest in one of your courses!
I do so many of them and I've learned to catch myself now realizing how irrational these thoughts are. The amount of times I think to myself "I should have" or "I wish I had done" is so annoying and reduced my confidence greatly. The past happened and all I can do now is "What can I do next time". I've also had panic attacks from overgeneralizing and catastrophizing things. And I always tried to guess how people feel about me which caused me to not be confident in dating and in other friendships, which ultimately resulted in them ending. Realizing these things at 29 and how it made my 20s feel like a waste, created a massive lesson for myself as I move onto bigger and greater things in my 30s.
Thank you so much. I appreciate you taking the time and dedication to helping others.
My cognitive distortions have changed me from being able to buy a lovely home to being homeless and priced out of the market. I've lost my long-term relationship in the process as well, so I am absolutely devastated.
I had no idea I had anxiety when I inherited some money and could have bought an amazing home, but a voice in my head suggested that I should save some more so that I would be in a better position. Then I couldn't decide between two locations - I could buy an amazing house in one location, or one that was easily suitable in another, 25 miles away. My emotions told me I should buy in the first location, but logic told me I should buy in the latter. I dithered so much that I got priced out of the market.
Having watched Emma's videos, I really find it hard to understand the thoughts that I was having while I was dithering. I so wish I had realised I had a treatable problem before I inherited the money. I've ruined my ex-partner's life as well as my own and am absolutely devastated.
So sorry to hear that..hope it all works out for you, keep hopes up! ☝
Your story is on the spot when you rationalise what goes wrong. And it is necessary that someone lets me look in the mirror. Much recognition.. thanks. True as this may be, what is needed in my case: a role model, someone who treats me ánd him/herself with as much compassion as I should treat myself (and others).
Practice love until you master it and pass it on. I want and need a calm feeling of self worth and self trust and identity, before I dare to be my self and *feel* I am worth it in stead of just rationalizing it. I read all the books, did all kinds of therapy, but I needed to be loved in order to feel what love is. I had no clue.
Everyone who is reading this, keep your eyes and ears open for love and let it warm your heart if it's grown cold over the years. You I and everyone is worthy of love and belonging. Compassion and encouragement. I no longer want to add to the discomfort of others, of course with exception of extreme situations that require self defence in some way when all of the above has been applied first.
So help me the source of all, Dao
This site Therapy in a nutshell and Crappy Childhood Fairy. I have CPTSD and its day to day and a lot of feeling worthless and why am I still here while my sister and my brother have children are no longer with us. Mom gone since 85 I was 23. My dad passed on the weekend I was presenting the field staff and management to the top officers from Germany at Porsche Cars N.A. Of course he did it’s typical. Porsche treated me amazingly flying me back and forth from FL to Atlanta GA. He ignored me for years and had never treated like the other siblings. I stuffed this down cuz thats what I do. So I had no idea I was headed for a breakdown 😢 40 years of emotional distress. One day it all came to a head and ended my career and physical abilities (kickboxing blk belt) and I am just existing. These video’s really help me come down to earth. Thank you 🙏
Thank you so much for putting this video out here for us all to listen to. ❤❤❤
I have been watching and sharing your stuff! Thanks 🙏🏻 for your passion and help. Be Blessed!
1. Awesome, innovation and funny name for this channel- Nutshell ! Guess pun was intended.
2. Very beautifully articulated. Was very helpful. I scored 100% so looking forward to part 2.
Thanks a million.
Fantastic content as always. I appreciate you Emma. Thanks
Why did I not know I should not believe my thoughts 5O years ago ! Your channel is AWESOME. SO much good cotent. I do all this kind of thinking = depression & anxiety . TY so much 4 sharing
Your videos are so helpful for developing understanding and gaining perspective.
I like the way you are looking thoughtfully in your intro photo.
Wow! Just this one Short video could change someones whole life for the better. Your compassion for others inspire me and I appreciate you and your efforts.
Wow, thank you
Simply Great
Thank you for your efforts and presenting the ideas in paling and simple terms