Like a glass that could be seen as either half-empty or half-full, many situations can be thought of in very different ways. Have you ever noticed that the way you think about yourself, others, and situations can affect the way you feel? It is possible to get into a habit of interpreting situations or people more negatively than is realistic, and over time, such patterns can fuel feelings of depression and anxiety. Learning to identify and adjust thought patterns like these is a key principle of “Cognitive Behavioral Therapy.” Below are some examples of these thinking patterns: * Thinking Errors Description Example ALL-OR-NOTHING THINKING Seeing things in strict black-or-white categories Thinking that either you follow your diet “perfectly,” or it is completely ruined; there is no in-between JUMPING TO CONCLUSIONS Seeing things negatively by “mind reading” (assuming others are reacting negatively to you even if they probably aren’t) or “fortune telling” (predicting that something will turn out badly even if it doesn’t have to) “He doesn’t like me. I just know.” “I’m going to blow the interview and I won’t get the job.” DISCOUNTING THE POSITIVE When positive things happen, saying they “don’t count” or “aren’t good enough” “I did that project well, but that was just a fluke.” “I did a good job, but I should have done better.” LABELING Putting a label on yourself or others instead of seeing people as human beings capable of mistakes and limitations “I’m a loser.” “He’s no good.” MAGNIFICATION & MINIMIZATION Exaggerating the importance of problems and shortcomings, or minimizing the importance of positive qualities “Getting a mediocre evaluation proves how inadequate I am.” “Getting high marks doesn’t mean I’m smart.” MENTAL FILTER/ TUNNEL VISION Paying attention to one negative detail instead of seeing the whole picture “Because I got one low rating on my evaluation (even though I also got several high ratings), it means I’m doing a lousy job overall” OVERGENERALIZATION Using the words “always” or “never” whenever something goes wrong “(Because I didn’t get this particular job,) I am never going to get a job.” PERSONALIZATION AND BLAME Believing others are behaving negatively because of you, even though there may be other explanations “The repair man was curt to me because I did something wrong.” “SHOULDS” & “MUSTS” Having a fixed idea of how you or others should or must behave “It’s terrible that I made a mistake. I should always do my best.” *Taken from: Beck, J.S. (1995). Cognitive therapy: Basics and beyond. New York: Guilford; Burns, D.D (1999). The feeling good handbook. New York: Penguin. The next time you are feeling blue, anxious, or angry, it could be interesting and helpful to notice whether you are using any of the thought patterns described above. If so, consider challenging the thought patterns, and finding an alternate way of viewing the situation(s). Keep practicing this, and over time, see whether it improves the way you feel. This type of exercise could be very simple for some, and very difficult for others. If you’re interested in learning more about Cognitive Therapy, a good book to read is “The Feeling Good Handbook” by David Burns. I would be interested in hearing about your thoughts and experiences!