COGNITIVE DISTORTIONS MAINTAIN UNHEALTHY COPING MODES
Be aware of and record any time that you notice CATASTROPHIZING (building something that is difficult up in your mind as “impossible” or “devastating” in your mind because schemas are triggered or a child or parent mode) OR NEGATIVE FORECASTING (predicting a bad outcome as inevitable) during the week. Record your version of this distortion, then list what you know to be the FACTS that dispute the distortion. Also record the effect that looking at FACTS had on how you felt and what you did.
Example Distortion: “If I risk thinking about childhood experiences it will be so painful and devastating that I will die or go crazy”
· Effect on how you felt –“I detached almost immediately as soon as I was aware that some feeling was coming”.
· Effect on the action you took – “After awhile feeling detached was so uncomfortable that I scratched my arm to feel something other than numb. When I feel numb I don’t feel like I am real.”
Example Facts “I am in a hospital and I have therapy every day with experienced therapists. This is the place to risk connecting with my VC and the scary feelings from my abuse”
· Effect of Facts on how you felt – “I felt less anxious when I reminded myself that NOW I have help and support from people who care, unlike when I was a child.”
· Effect of Facts on what action you took “I was able to do the imagery exercise – see my VC and allow the group and therapists to be comforting and compassionate”
Were you more affected by Facts or the Distortion? This time, I seemed more influenced by the facts.
Your Distortion ______
· Effect on how you felt ______
· Effect on the action you took ______
______
Your Facts ______
______
· Effect of Facts on how you felt ______
· Effect of Facts on what action you took ______
______
Were you more affected by Facts or the Distortion?
© 2009, Farrell & Shaw