Using CBT to Identify and Challenge Negative Thinking

u003colu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/cbt-depression/u0022u003eCognitive Behavior Therapy (CBT) for Depressionu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/cbt-challenge-negative-thinking/u0022u003eUsing CBT to Identify and Challenge Negative Thinking in Depressionu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/strategies-when-depressed/u0022u003eCBT Strategies to Get Moving When You’re Feeling Depressedu003c/au003eu003c/liu003ernu003c/olu003e

u003ch5u003eu003cstrongu003eExercises:u003c/strongu003eu003c/h5u003ernThere will be exercises associated with each lesson that you will be able to u003ca href=u0022https://www.therecoveryvillage.com/wp-content/uploads/2021/01/CBT-for-Depression-Worksheets-compressed.pdfu0022u003edownload hereu003c/au003e or u003ca href=u0022https://recovery.force.com/app/s/login/?ec=302u0026amp;startURL=%2Fapp%2Fs%2Fu0022 target=u0022_blanku0022 rel=u0022noopener external nofollowu0022u003eaccess through our portal.u003c/au003ernu003ch5u003eu003cstrongu003eMedically-reviewed articles:u003c/strongu003eu003c/h5u003ernu003culu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/depression/#Who_Is_at_Risk_For_Depressionu0022u003eRisk Factors For Depressionu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/depression/depression-triggers/u0022u003e9 Common Depression Triggersu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/mental-health/depression/do-i-have-depression/u0022u003eDo I Have Depression?u003c/au003e (Quiz)u003c/liu003ernu003c/ulu003ernu003ch5u003eu003cstrongu003eOther Clinical Videos:u003c/strongu003eu003c/h5u003ernu003colu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/depression-causes-symptoms/u0022u003eCauses u0026amp; Symptoms of Depressionu003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/how-depression-diagnosed/u0022u003eHow is Depression Diagnosed?u003c/au003eu003c/liu003ern tu003cliu003eu003ca href=u0022https://www.therecoveryvillage.com/resources/videos/how-depression-treated/u0022u003eHow is Depression Treated?u003c/au003eu003c/liu003ernu003c/olu003e

u003ch3u003eUsing Cognitive Behavior Therapy to Identify and Challenge Negative Thinking in Depressionu003c/h3u003ernu003ciu003eIn this lesson we will discuss using cognitive behavioral therapy to identify and challenge negative thinking in depression.u003c/iu003ernrnu003cbu003eNegative, distorted thinking maintains depression.u003c/bu003ernrnWhen you hold distorted beliefs about yourself, the world, and the future, there are negative consequences or costs. The antidote to cognitive distortions is questioning the assumptions you make. Helpful questions include:rnu003culu003ern tu003cli aria-level=u00221u0022u003eHow likely is this to be true?u003c/liu003ern tu003cli aria-level=u00221u0022u003eIs there an alternative explanation?u003c/liu003ern tu003cli aria-level=u00221u0022u003eIs it always true?u003c/liu003ernu003c/ulu003ernThese are some of the common distortions in thinking associated with depression. Identify the ones you rely on and think about the logical comebacks and reframes you can make.rnrnu003cbu003eOvergeneralizationu003c/bu003e is taking one small bit of information and applying it to everything.rnrnYou see a friend out in public. They don’t stop to talk with you. You conclude they hate you, that everyone hates you. You stop calling your friends because everyone hates you. You ignore the next friend you see because everyone hates you. People start to notice you’re ignoring them and stop calling.rnrnDispute the overgeneralization by questioning the truth of assumptions you have made. Is the conclusion you have drawn always true? What’s an alternate explanation?rnrnu003ciu003eIt’s highly unlikely that my friend, who I’ve talked to twice a week for many years, suddenly hates me. Maybe they just didn’t see me. Maybe they were upset with me but I’m sure we can work it out. Even if they hate me, that doesn’t mean that everyone hates me.u003c/iu003ernrnu003cbu003eDiscountingu003c/bu003e is minimizing something positive. When you’re feeling depressed, you miss positives and hyperfocus on negatives. Even though your supervisor gave you positive feedback, you focus on the small thing you got wrong, or the thought that you’re not productive enough, and decide that you’re probably going to lose your job.rnrnDispute this with:rnrnu003ciu003eIt’s unlikely I’m losing my job after getting positive feedback from my supervisor. Maybe, because I’m feeling down, I’m focusing on the negatives and discounting the positives. Even though I made some mistakes, the feedback was largely positive. I’m probably not in danger of getting fired.u003c/iu003ernrnu003cbu003eApplying a mental filteru003c/bu003e is like looking at one eye in the Mona Lisa and deciding it’s not much of a painting. You select one arbitrary data point and draw conclusions based on it.rnrnYou’ve cooked Thanksgiving dinner for your family for years. One year you make one dish that doesn’t quite turn out as you planned. You conclude that people will not want to come next year because of that one dish.rnrnAsking whether this outcome is likely, and whether there might be an alternate view of the situation, helps you sort out the fact from the fiction you’ve created. Even though you weren’t happy with that dish, it was eaten. Of course they’ll come next year — your meals are always great. And, you do all the work.rnrnu003cbu003eHopelessnessu003c/bu003e is the belief that you have no control over a situation, that external forces are at work, and that there is nothing you can do to change it.rnrnHaving a disappointing performance and assuming your performance will always be disappointing because there is nothing you can do to change it, reflects the unwarranted beliefs that you cannot do better if you prepare more or try harder. There is no evidence to support the truth of those beliefs. Practice doesn’t make you perfect, but it does make you better.rnrnu003cbu003ePessimism u003c/bu003eis a close friend of hopelessness. The pessimist always expects the worst. u003ciu003eThe next job I take is going to be worse than the last. I might as well not bother looking for a job. u003c/iu003eThe antidote for this thinking is allowing for the alternative explanation that you were unlucky, you’ve had good jobs in the past and the next job could be better.rnrnu003cbu003eNotice the cost of distorted thinking.u003c/bu003ernrnu003cbu003eThere is a cost to youu003c/bu003e. Distorted thinking limits what you’re willing to do and to try, things that are just what you need to pull you out of depression.rnrnu003cbu003eThere is a cost to others.u003c/bu003e Your beliefs make you want to isolate and remain inactive. People are hurt by your withdrawal and difficulty meeting your responsibilities. They feel they’ve lost support, or a partner or a friend.rnrnExperiment with noticing negative thinking and making the changes you’ve identified. Notice the benefits to you and to others.rnrnKeep track of the changes you are making so that you can refer to them when you feel down in the future or get caught up in the cycle of negative thinking.rnrnThank you for choosing The Recovery Village. If you or a loved one are struggling with mental health or substance abuse and would like to find out more about the programs we offer, please reach out to us directly at u003ca href=u0022tel:855-387-3291u0022u003e855-387-3291u003c/au003e.