If you’ve always heard about cognitive distortions but never quite understood what they are, this article is for you! Imagine a mental filter that distorts the way we see reality. These filters are cognitive distortions. They lead us to overvalue negativity, ignore positive evidence, or even lead us to take on disproportionate responsibilities.

Understanding what cognitive distortions are is a careful step towards improving mental health and quality of life. Cognitive distortions can be so subtle that we don’t even notice them in our daily lives. However, they affect our behaviors, our decisions, and the way we interact with the people around us. Thus, knowing these distortions and learning to deal with them is essential for a more balanced life.

The Brazilian Society of Hypnosis has prepared this article for you to understand everything about cognitive distortions. Here, you will learn the concept of cognitive distortions, their impact on our daily lives, the 10 most common types, and, most importantly, effective ways to deal with these distortions. You will discover, for example, how Cognitive Behavioral Therapy can be extremely useful in treating cognitive distortions.

Furthermore, we will explore the importance of Clinical Hypnosis, which, when associated with evidence-based practices, enhances any health treatment. Remember this concept that we always repeat at the Brazilian Society of Hypnosis: whatever stress and anxiety can worsen, scientific hypnosis can help.

Interested? Let’s dive into the world of cognitive distortions!

Understanding the Concept of Cognitive Distortions

Cognitive distortions are irrational and automatic thoughts that distort our perception of reality. These are innate and instantaneous ideas we form about ourselves and the world around us. The term was introduced by brilliant cognitive psychologists like Aaron Beck and David Burns.

To understand what cognitive distortions are, it’s important to understand that our thoughts are intrinsically linked to how we feel and behave. Each thought generates emotions that, in turn, influence our behavior. It is an interconnected cycle.

So when we have distorted thoughts, they generate negative emotions, which consequently feed self-destructive or unproductive behaviors. Therefore, fighting these distortions is a vital step to improving mental and emotional health.

What stands out most in cognitive distortions is the discrepancy between reality and the individual’s perception. In general, people are not always aware that they are making distorted assumptions or being irrational. For this reason, it is essential to raise awareness about the existence of these thought patterns so that they are identified and properly addressed.

Going against these cognitive distortions and learning to think in a healthier and more functional way is very possible. This is a therapeutic process, often applied in cognitive-behavioral therapy (CBT), which can be enhanced with clinical hypnosis.

The Impact of Cognitive Distortions on Daily Life

Many of us are unaware, but cognitive distortions can significantly influence our daily lives. They are illogical and automatic thoughts that distort our perception of reality, interfering with our emotions and behaviors.

Most of the time, we don’t even notice these distortions in action. They can lead us to react disproportionately to certain situations, causing anxiety, fear, or unhappiness. Let’s imagine a scenario where you prepared a presentation thoroughly, but in the end, someone made a criticism. Even if others praised your work, the tendency of cognitive distortion is to focus only on the criticism.

This is because cognitive distortions have the power to filter reality, leading us to focus only on the negative side of events. This phenomenon is quite common and can fuel feelings of insecurity and inferiority.

In our routine, these distortions end up settling in and perpetuating destructive thoughts, such as “I never do anything right” or “I’m always left out.” In the long run, these cognitive distortions can lead to depression and anxiety.

But the good news is that it is possible to identify and combat these cognitive distortions, avoiding their negative impact on our daily lives. Continuous practice of this awareness contributes to better quality of life and well-being.

10 Most Common Types of Cognitive Distortions

Cognitive distortions are common irrational thoughts that can cloud judgment and distort reality, tending to be negative and harmful. Understanding the most common types can help us mitigate their effects.

The first is filtering, which is focusing on one negative element while ignoring everything else. Following this is polarization, which is seeing everything in black and white, with no gray. Third, we have overgeneralization, where we expand a discrete incident and apply it to all related scenarios.

The fourth is mind reading, where we believe we know what others are thinking, often assuming the worst. Next is personalization, where we take responsibility for things outside our control. The sixth is emotional reasoning, which is when we believe that because we feel something intensely, it must be true.

Seventh, we have fortune telling, predicting negative outcomes despite having no reason to believe so. Followed by the fallacy of divine decree—believing that the final word on the truth or importance of something resides with an exalted authority. The penultimate is the fallacy of fairness, believing things should be fair.

Understanding these distortions can help us identify inappropriate thoughts and find healthier ways to deal with difficult situations. It’s a useful tool for anyone, but it’s especially valuable for those of us who help people with clinical hypnosis.

Understanding Personalization: The First Cognitive Distortion

In our daily lives, I’m sure we’ve witnessed different scenarios where cognitive distortions occur. The first one I’m going to present now is personalization. This occurs when the individual sees themselves as the center of all situations, mistakenly believing that everything that happens around them is directly and personally related to them. It’s like taking everything personally.

For example, if the wife is in a bad mood, the husband, who tends to personalize, will think it’s because of something he did or said. It’s the famous “assumption”—thinking everything refers to oneself, without considering that there are other factors or circumstances that may be influencing the situation.

Personalization is a cognitive distortion that can lead to self-blame, feelings of guilt, and excessive responsibility for events that are beyond personal control. This can amplify stress and anxiety and also affect self-esteem, potentially triggering depression in some cases.

As a professional working with clinical hypnosis, it is crucial that we are aware of the nuances of this cognitive distortion so that we can guide our patients to recognize these patterns and restructure them in a healthier and more realistic way.

Maximization and Minimization: Distortion of Reality

Maximization and minimization are also on the list of the most common cognitive distortions. This type of distortion occurs when we give undue proportion to certain events, facts, or personal characteristics. The key here is disproportionality: we overestimate or underestimate the importance, relevance, or impact of something.

Maximization occurs when we put a magnifying glass on our failures, mistakes, fears, or negative events. It’s like making a “catastrophe” out of something that is actually much less severe. This behavior often leads to excessive anxiety, stress, and even panic.

Minimization, on the other hand, is exactly the opposite. It happens when we minimize or underestimate our qualities, achievements, positive events, or the seriousness of a problem. Continuously, this distortion can cause low self-esteem, depression, and apathy.

As professionals in the field of clinical hypnosis, we need to be attentive to these cognitive distortions in our patients. They may not realize they are practicing maximization or minimization. It is up to us to help them recognize and deal with these exaggerations or minimizations, always supported by real and objective evidence.

Catastrophizing: Seeing the Worst

Catastrophizing: this is one of the most extreme types of cognitive distortions we encounter. Catastrophizing refers to the tendency to imagine the worst possible scenario as the result of a situation.

Imagine, for example, that you forgot to respond to an important email from a client. Instead of simply acknowledging the mistake and preparing a quick response, someone suffering from this cognitive distortion may soon imagine that this will result in losing the client, their job, and a chain reaction leading to eviction and poverty.

One can see how harmful this cognitive distortion can be. It leads to a spiral of anxiety and stress, often uncontrollable, as it is based on the belief that disasters are always lurking.

Clinical hypnosis can be a powerful ally in dealing with catastrophizing, helping the person to interrupt automatic thoughts and reframe how they interpret events.

It is essential to remember that we are all subject to taking a peek at the darker side from time to time. The difference lies in how we handle these moments. Catastrophizing can be combated with mindfulness practices, cognitive-behavioral therapy, clinical hypnosis, and other relaxation techniques.

The Importance of Cognitive Behavioral Therapy in Treating Cognitive Distortions

Cognitive Behavioral Therapy (CBT) plays an important role in treating cognitive distortions. Through it, it is possible to help people identify and challenge negative automatic thoughts that generate distortions in the perception of reality.

In CBT, the approach is centered on the idea that our thoughts directly influence our emotions and behaviors. Therefore, modifying these thoughts can positively change how we feel and act.

Working with a psychologist specializing in CBT, a person can recognize their predominant cognitive distortions and learn new strategies and tools to deal with them. Additionally, CBT encourages the development of skills such as problem-solving, emotional regulation, and stress management.

In the context of clinical hypnosis, CBT can be enhanced. As discussed in various studies, the combination of hypnosis with other forms of therapy, such as CBT, can be especially effective. This is because hypnosis helps access the mind-body unit, favoring the restructuring of thought patterns.

Finally, it is important to remember that not all cognitive distortions are ‘bad.’ They are mechanisms that our brain uses to deal with complex information and can be an adaptive way of handling certain situations. Therefore, the goal of CBT is not to eliminate all cognitive distortions but to help each person recognize and manage them in a healthier and more productive way.

Effective Ways to Deal with Cognitive Distortions

Dealing with cognitive distortions is not an easy task, but there are effective ways to help with this confrontation. Through behavior and thought change, valuable tools can be applied.

Firstly, identifying the presence of cognitive distortions is a crucial step. It is necessary to recognize negative thought patterns and question them. For example, questioning the truth of catastrophic predictions that arise in the mind or if there is evidence to support this prediction.

Additionally, practicing empathy is necessary. Often, we are harder on ourselves than we would be on others. Therefore, considering what we would say to a friend going through the same problem helps to ease self-criticism.

Cognitive Behavioral Therapy offers a range of strategies for dealing with cognitive distortions. Furthermore, clinical hypnosis can be a powerful tool on this journey. It allows access to a deep relaxation state, facilitating the cognitive restructuring process and promoting greater emotional balance.

Keeping a thought diary is also effective. Writing down intrusive thoughts and evaluating their truthfulness is an effective method for identifying and refuting cognitive distortions.

Don’t forget, professional support is always recommended in this process. The professional can assist you in the most appropriate strategies for your case.

Conclusion: Cognitive Distortions and the Transformative Power of Clinical Hypnosis

In this article, we delved into the world of cognitive distortions, thus allowing us to better understand what they are, what the 10 most common types are, and how to effectively deal with them. Cognitive distortions are automatic and unreflective thoughts that tend to distort our perception of reality. They can have a significant impact on our daily lives, influencing our behavior, decisions, and interactions with the people around us.

However, by increasing our awareness of these distortions, it is possible to identify and combat them, leading to a more balanced life. Clinical Hypnosis, when associated with evidence-based practices such as cognitive-behavioral therapy, can be a powerful ally in this process. Hypnosis helps us access the mind-body unit, favoring the restructuring of thought patterns.

Essentially, understanding and managing cognitive distortions are indispensable for professionals working in the field of emotional and mental health, bringing significant benefits to their patients. Responsibility, ethics, and technical capability are fundamental pillars for successful work.

Interested in learning scientific hypnosis to apply professionally? To enhance your results in your current profession or even open doors to a new career? Discover the evidence-based hypnosis training and postgraduate courses from the Brazilian Society of Hypnosis through the link: https://www.hipnose.com.br/cursos/.

Frequently Asked Questions

Is it possible to completely eliminate cognitive distortions?

Theoretically, no. Cognitive distortions are automatic mechanisms that our brain uses to deal with complex information. Instead of trying to eliminate them, the idea is to learn to recognize and manage them in a healthy and productive way through cognitive-behavioral therapy techniques and clinical hypnosis.

How can clinical hypnosis help in treating cognitive distortions?

Clinical hypnosis is a powerful tool that facilitates access to the mind-body unit, allowing for the restructuring of thought patterns. Combined with cognitive-behavioral therapy, it helps the person interrupt negative automatic thoughts, favoring perception and behavior change.

What are the benefits of cognitive-behavioral therapy (CBT) in treating cognitive distortions?

CBT helps in identifying and challenging negative automatic thoughts that lead to cognitive distortions. Since it is centered on the idea that thoughts directly influence emotions and behaviors, modifying these thoughts can lead to positive changes in how we feel and act.

How can I know if I’m facing cognitive distortions?

The first step is always self-awareness. Recognizing when you tend to think negatively is crucial. If you notice that these thoughts are affecting your quality of life, causing anxiety or depression, for example, it may be an indication that you are dealing with cognitive distortions. In these cases, seeking professional help is always recommended.

Are there practical ways to deal with cognitive distortions in daily life?

Yes. Besides cognitive-behavioral therapy and clinical hypnosis, self-awareness practices such as keeping a thought diary, where you can identify and evaluate the truthfulness of negative thoughts, are very useful. Practicing empathy, questioning what you would say to a friend going through the same situation, is also a good technique to combat excessive self-criticism.

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