the way you think is the problem
people are distributed not by things but the views they take
Nothing good or bad but thinking makes it so
happiness and misery depends on disposition not circumstance
once people believe something is true they act as if it were.
Believed earth was flat, acted like it was flat.
Distorted though patterns - beck
cognitive distortions, think in an irrational way. Are they logical, honest, rational?
1. All or none thinking - I am a success or I am a failure, black or white
2. over generalization - self-fulling prophecy, learned helplessness - martin segalman - rat in cage shocked it, it gives up due to reinforcement history.
3. jumping to conclusions
try to read someone's mind, assume the worst
4. magnification and minimization
magnify failures, minimize accomplishments
5. Emotional thinking -
my behavior is bad, therefore i'm a horrible person. Has to do with shame and guilt. Difference between what I did and who I am. Mistakes are normal.
5. Should statements -
must, have to, suppose to, got to, need to, should be, has to be, etc.
Set of irrational, illogical thought patterns.
Always - more realistic - sometimes, often, occasionally, usually
Never - more realistic - sometimes, seldom, rarely, usually not
Why do people do this> The more you do this the worse it is? Very black and white.
Need - want, choose, prefer, wish, would like....don't need to.
Have to - Don't have to, choose to.
Definitely - perhaps, maybe, might, probably
all - many, most, some, a lot
None - few, not many
Good - like, approve, it's effective, it works
Bad - don't like, want, approve, work
Deserve - want, desire, expect, prefer
Can't - won't, refuse to, don't want to, decided not to
Awful - nuisance, irritation, problem, inconvenience
Know - assume, wonder, think, guess
is/are - appears, seems to be, perhaps, could be
Terrible- unfortunate, displeasing, unpleasant