Show notes
Have you ever felt like you are fighting off a negative voice in your head that condemns you and makes you not feel good enough in different scenarios? In today’s episode, Quinn is helping you dive into your thought life, understand why your thoughts matter and to take control of those negative thoughts so you can fill your mind with truth.
In this episode, Quinn teaches listeners these three tips to help renew their minds:
1. Outline our thoughts and Identify lies and truths
2. Talk to yourself in third person in a kind and compassionate way
3. Share negative thoughts with a friend and let them offer feedback
Resources:
Cognitive Distortions: Source Therapist Aid
1. Black and white thinking/polarized thinking: Thinking in absolutes such as “always”, “never”, or “every”. “I never do a good enough job on anything.
2. Mental filtering – discount the positives / forgetting the bad
3. Catastrophizing- we take on small scenario and go worst case scenario
4. Magnification and Minimization
5. Exaggerating or minimizing the importance of events. One might believe their own achievements are unimportant, or that their mistakes are excessively important.
6. Overgeneralization: Making broad interpretations from a single or few events. “I felt awkward during my job interview. I am always so awkward.”
7. Magical Thinking: The belief that acts will influence unrelated situations. “I am a good person—bad things shouldn’t happen to me.”
8. Personalization: The belief that one is responsible for events outside of their own control. “My mom is always upset. She would be fine if I did more to help her.”
9. Jumping to Conclusions: Interpreting the meaning of a situation with little or no evidence.
10. Mind Reading: Interpreting the thoughts and beliefs of others without adequate evidence. “She would not go on a date with me. She probably thinks I’m ugly.”
11. Fortune Telling: The expectation that a situation will turn out badly without adequate evidence.
12. Emotional Reasoning: The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”
13. Disqualifying the Positive: Recognizing only the negative aspects of a situation while ignoring the positive. One might receive many compliments on an evaluation, but focus on the single piece of negative feedback.
14. “Should” Statements: The belief that things should be a certain way. “I should always be friendly.”
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