Cognitive Distortions:Some Questions to Ask Yourself to Unbend that “Stinking Thinking”
The theory of cognitive distortions was first proposed by David Burns, MD. Eliminating these distortions and negative thoughts is one of the goals of many research proven Cognitive Behavioral Therapy(CBT) approaches to conquering mood disorders such as depression and chronic anxiety. The process of learning to refute these distortions is called cognitive restructuring. David Burns originally came up with 10 types of cognitive distortions, and a few others have been suggested subsequently by other researchers.
A number of years ago, myself and psychologist Jillian Hooper adapted these types of distortions into questions which clients and patients could use to challenge their dodgy thoughts. I thought it might be useful to post them here in the hope that they may be of use to readers. So here they are:
Questions to help you challenge negative thinking
What real evidence is there?
Am I turning a thought into a “fact”?
Am I jumping to conclusions?
What alternatives could there be?
What is the effect of thinking the way I do?
Is thinking this way helpful?
What are the pros and cons of thinking this way?
What thinking errors am I making?
Am I asking questions that don’t have answers?
Am I thinking “all or nothing” thoughts?
Am I “always” exaggerating “everything?”
Am I questioning my worth as a person because of one thing that has happened?
Am I focussing on my weaknesses and forgetting my strengths
Am I blaming myself for things that aren’t really my fault?
Am I taking things personally?
Am I expecting more of myself than I would of others?
Am I only noticing the negative side of things?
Am I making a mountain out of a molehill?
Am I expecting a catastrophe?
Am I worrying about things that I can do something about?
Am I assuming that things can’t change?
Am I trying to predict the future?
Brown, P H & Hooper, J (1998) Accessible Interventions for Depression in Rural and Remote Areas. Royal Queensland Bush Children’s Health Scheme.
David Burns Brilliant Book Feeling Good: The New Mood Therapy 
//
“It’s the Climb..” The Struggle for Happiness
So go the lyrics from Miley Cyrus’ popular song from the “Hannah Montana Movie” which my kids have on high rotation at the moment. What Ms Cyrus is singing about, and what I believe to be a message which many of us older and wiser souls could heed, is that life is not always a bed of roses, and we get to the rewards by slogging through the muck of the day to day uphill grind of life.
The problem with this of course, is that though many of us are highly aware of the often mind-numbing ordinariness of this grind, we let it get to us and let it drag us down. As a culture, we have an increasingly low tolerance of discomfort. We struggle against discomfit rather than embracing and accepting it as a normal transient part of life. It is this very issue that Australian doctor,therapist and author Dr Russ Harris addresses in his excellent and highly readable book The Happiness Trap: How to Stop Struggling and Start Living
“The Happiness Trap is a unique and empowering self-help book – now published in 17 countries and 12 languages – that will enrich your life and fundamentally transform the way you handle painful thoughts and feelings. The title reflects a key theme in the book: that many popular ideas about happiness are misleading or innacurate, and will make you miserable in the long term.”
This is an excellent and potential life-changing read which challenges the reader to stop fighting discomfort and to accept it and make room for it in your day to day dealings with life, as something that will pass. It is based on the tenets of the relatively new but soundly researched “Acceptance and Commitment Therapy“, which has the concept of “mindfulness” as one of its primary concepts.
I will be discussing these concepts in greater detail in the coming weeks, but in the meantime if this grabs your fancy or if you would like to know more you would do well to grab a copy of this book, or find out more by clicking on the book cover image below. I have added this book to my “Highly Recommended Reads” accessible via the link in the right column.
This link connects you to an Amazon.com powered page with a number of books which I have read and recommend regularly to my private clients and patients. Please note that I have chosen to feature books via Amazon for a couple of reasons. The first is that Amazon often allows you to peruse pages of books so you can see how you like them, rather than me just providing you with a book name. Secondly, if you choose to purchase the book, Amazon provides you with a price-competitive, and most importantly, proven ultra-safe and reliable way to purchase resources from any where in the world. Of course these books are available from other sources and I will direct you to a better source if I find one (or if you do!).
Anyway, why not check this book and/or research mindfulness and let me know what you think!
About Peter
Peter Brown BHMS (Hons) MPsychClin MAPS
I’m a Clinical Psychologist and have a private practice and consultancy in Brisbane Australia. I have 24 years experience in child, adult and family clinical psychology. I have a wonderful wife and three kids.
I am co-founder of Christian Wholeness Counselling Services.
I like researching issues of the brain & mind, reading and seeking out new books and resources for myself and my clients. I thought that others might be interested in some of what I have found also, hence this blog…
Subscribe to My Blog Posts & Updates
-
Blog Surfer
Alphainventions
Recent Comments
Peter H Brown Clinical Psychologist 