Author: Ushna Nawaz
Dysfunctional thoughts are the cognitive
distortions that are mostly irrational. Such dysfunctional distortions are
based on our assumptions. It usually has a negative influence on our mind and
it’s functioning.
Following
are the ten categories of dysfunctional thoughts that are recognized
until now: black and white thinking / all or none thinking, magical thinking
that is further divided as fortune-telling and mind-reading, catastrophizing,
over-generalizations, minimizing and maximizing, jumping to conclusions,
personalization, labeling, emotional reasoning, and should and must. A scale
can be used to recognize our thoughts and these thoughts are processed.
The Dysfunctional Thought Record is a tool of thought record that encourages
the identification of any cognitive biases / cognitive errors that are
processing. This can be explained by the following example:
|
Date/ Time
|
Situation
|
Mood/ Emotion
(0-100)
|
Dysfunctional
Thoughts
(0-100)
|
Alternative
Rational Thought
(0-100)
|
Mood/ Emotion
(0-100)
|
|
9-6-2020
|
After having
a meeting. I had a meeting with a foreigner. It was my first time, to talk to
an anonymous foreigner for a professional meeting.
|
I was chaotic
and anxious.
(75)
|
I didn’t
perform well. It was total flop. I can’t do anything right, ever.
(80)
(Maximizing,
Labeling and Disqualifying the positives)
|
I was good at
giving my point of view during meeting. The other person was also
appreciating me. You aren’t like this always.
(85)
|
I was calm and relax. I was less chaotic.
(92)
|
|
16-6-2020
|
The release of instagram version of promotional video. In that
video due to some reason my picture was looking hideous.
|
I was
embarrassed and anxious.
(90)
|
You aren’t
beautiful at all. You always look this way. If there was some other person,
he or she would have been looking pretty even this way. You must ask them to
cut your clip from video.
(85)
(Maximizing,
Disqualifying the positives, and Labeling)
|
It’s alright,
it was just a promotional video, and you were looking that way because camera
wasn’t placed correctly. And it’s just a promotional video; your task here is
to convey a message not to look beautiful. The other person was also
appreciating me and insisted on keeping my clip.
(95)
|
I relax and unashamed. I must keep the video.
(97)
|
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