Challenging Cognitive Distortions

Identify the Distortion:
Write down your negative thoughts. Which Cognitive Distortion do you think this thought fits.

Examine the Evidence:
Instead of assuming your thought is true, examine the actual evidence of this. (for example if you think "I never do anything right" - think about the things you have actually done right)

The Double Standard Method:
Talk to yourself in the same compassionate way you would a friend with a similar problem. Too often we talk to ourselves in a harsh condemning way that we would never talk to others with. Sometimes I ask my clients to imagine they are talking to their daughter or son...how would their conversation be different.

The Experimental Technique:
Test out your assumptions. Do an expiriment to test the validity of your negative thought. An example is if during a panic attack you feel you are going to have a heart attack- you could jog. This would prove to you that your heart is healthy and strong. (this would be for someone who is aware that they have panic attacks and they have been told by a Dr they are healthy)

Think in Grey:
Instead of thinking of things in black and white (all or nothing extremes) you could evaluate things from 0-100. When things don't work out as you planned -instead of thinking of it as a failure think of it as a partial success.

The Survey Method: Ask people questions to see if your thoughts and attitudes are realistic. For example if you feel shameful for being fearful of public speaking, you could ask others if they have ever felt scared of public speaking. You could learn that others too have felt similar.

Define Labels:
For example ask yourself, what is a fool? What is a looser? Do you in fact really fit the definition?

The Semantic Method:
Use language that is less emotionally charged. For example, instead of saying "I should have done that" you could say "It would have been better if I had not made that mistake."

Re-Attribution:
Instead of immediately blaming yourself or others, look at factors that may also have contributed to the problem. Focus on solving the problem instead of wasting energy blaming yourself  or others or feeling quilty.

Cost Benefit Analysis:
List the Advantages or disadvantages of a feeling, though or behavior pattern.

*taken from The Feeling Good books By David Burns