Start with psychoeducation about the cognitive model and cognitive distortions, using plenty of examples. As with all the skills prior to this one, practice is very important. Complete one thought record daily, identifying cognitive distortions and developing an alternative response. You’ll find that sometimes one thought seems to fit several cognitive distortions. That’s okay; you can either pick one distortion and restructure it, or you can restructure all of the distortions you find. What matters is that you’re thinking about the situation from a different perspective.
- CBT is an effective, gold-standard treatment for anxiety and stress-related disorders.
- This disorder is a direct consequence of the loss, thereby differentiating it from depression and PTSD.
- One of the central ideas is that negative thoughts and unhelpful behaviors can play a major role in the development and persistence of mental health conditions.
Penguin-Based Therapy (PBT)
Transforming thoughts will lead to healthier choices, a brighter future, and more positive experiences in life. Next, you have an opportunity to come up with an adaptive response to those thoughts. This is where the real work happens, where you identify the distortions that are cropping up and challenge them. After you have identified the thought, the worksheet instructs you to note the emotions that ran through your mind along with the thoughts and images identified. Ask yourself what emotions you felt at the time and how intense the emotions were on a scale from 1 (barely felt it) to 10 (completely overwhelming).
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This inner rule identification worksheet helps clients identify what rules they have for themselves and their environment. Simply identifying these subtle internal thoughts can help shift Cognitive Behavioral Therapy perspective and lead to more flexible ways of thinking. In addition to the worksheets above, PositivePsychology.com has a multitude of resources and helpful tools to learn about CBT, identify and conquer cognitive distortions, and improve emotional wellbeing.
Step 2: Increase Awareness of Thoughts
Together, these practices make it easier to acknowledge distorted thinking without believing everything your mind tells you. Over time, this practice can help rewire your brain to notice both the positive and the negative more evenly. CBT teaches people to recognize these distortions and replace them with more realistic, balanced thinking. Cognitive distortions often reflect how someone has learned to interpret the world—especially in the face of stress, trauma, or unmet needs.
Intensive therapy, counseling, psychoeducation, & clinical support
It is helpful to understand where cognitive distortions come from and why we experience them. This process—called cognitive restructuring—is a key part of CBT and helps reduce emotional distress. These conditions often fuel and are fueled by cognitive distortions.