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    Cognitive Distortions Handout Template

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    Land Bank Catanauan

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    Cognitive Distortions Handout Template

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    Land Bank Catanauan
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    Cognitive-Distortions-Handout-Template

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    55 views3 pages

    Cognitive Distortions Handout Template

    Uploaded by

    Land Bank Catanauan

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    © All Rights Reserved
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    Leading High Performing Virtual Teams

    COGNITIVE DISTORTIONS
    Last Name: Date Today:
    First Name Division/ Department:

    Instructions:
    Our style of making meaning can be sick and dis-empowering. Cognitive distortions are the thinking patterns that we use in constructing meaning
    which dis-empower us. These are mostly the more primitive ways of thinking that we learned as children. Yet when we use these ways of
    thinking and reasoning as adults, we inevitably create ill-formed and inaccurate mental models that imprison us in non-sense and limiting
    possibilities.

    Cognitive Rating Definition Internal Conversation Empowering Thought and


    (1-10)
    Distortions Conversation
    ”Automatic What Automatic Thoughts did you What’s a rational response – a more
    Thought” – irrational, have about this realistic thought –that refutes the
    automatic thoughts Event? Automatic Thought?
    that are causing you
    harm
    1. Over-generalizing Taking only a few facts or none at all and jumping to
    premature conclusion about something
    and assuming it to be true without question. pervasive

    2. All-or-nothing Polarizing at extremes, hence, black-or-white thinking.


    thinking Either-or thinking that posits options
    as two-valued choices, either this or that. There are no
    other choices, nothing in the middle.
    Aristotle spoke of this as the “excluded middle.”
    pervasive
    3. Labeling Assuming that if we use a name or label, that label
    accurately describes things.
    Name-calling is using generalizations to reduce reality
    to just a word. It confuses a verbal
    map with the territory.
    Source: © 2002 / 2006 L. Michael Hall, Ph.D. Mastering the Art of Resilience 1
    Facilitated by Mindbroker Corporation.
    All rights reserved. NOT for distribution. For participant’s personal study only.
    Leading High Performing Virtual Teams

    4. Blaming Accusatory thinking that transfers blame and


    responsibility for a problem to someone.

    5. Mind-reading Projecting thoughts, feelings, intuitions onto others


    without checking our guesses with the
    person, over-trusting our "intuitions" about other people
    and seeing them through the lens of our mental filters
    rather than checking out our interpretations and
    assumptions.
    6. Prophesying permanent
    Projecting negative outcomes into the future without
    seeing alternatives or possible ways to
    proactively intervene.
    7. Emotionalizing Taking counsel of one's emotions as an information
    source for reality, assuming that if we
    feel something, it must be real and we must act on that
    feeling.
    8. Personalizing Perceiving circumstances and actions of others as
    targeted toward oneself, perceiving world
    through the ego-centric filter that everything, or most
    things, are about us.
    9. Awfulizing — Imagining the worst possible scenario and then
    amplifying it with the word "Awful" (as in
    "This is awful!") without any real sense of what awful
    actually refers to.
    pervasive
    10. Should-ing Using the words “should” or “must” to pressure oneself
    and others to conform to our rules.
    When using “must,” we are “musterbating” (Ellis).
    11. Filtering Over-focusing on one facet of something to the
    exclusive of everything else, a tunnel vision
    perspective, filtering out the positive, solutions, etc.
    12. Can't-ing Imposing semantic limits on oneself and others using
    the word "can't” which presupposes

    Source: © 2002 / 2006 L. Michael Hall, Ph.D. Mastering the Art of Resilience 2
    Facilitated by Mindbroker Corporation.
    All rights reserved. NOT for distribution. For participant’s personal study only.
    Leading High Performing Virtual Teams

    that there is some law or rule that constfrains us from


    doing something.
    13. Discounting The mental attitude of rejecting and/or putting down by
    dis-qualifying possible solutions,
    successes, or possibilities

    Source: © 2002 / 2006 L. Michael Hall, Ph.D. Mastering the Art of Resilience 3
    Facilitated by Mindbroker Corporation.
    All rights reserved. NOT for distribution. For participant’s personal study only.

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