One of the questions clients frequently ask me is what is the best way to change their thoughts. In other words, how do you get rid of thoughts you don’t want running through your mind. If you take the time to analyze your unwanted thoughts, you will often discover that they are based on distortions of reality. Getting rid of these “Thought Distortions” can take many forms. Over the years, I have used many methods but some of the ones I’ve found most effective are self-hypnosis, sleep programming, meditation, and even something I call Hypnology which you may find fun to investigate and experience for yourself. (http://www.Hypnology.com) All of these approaches involve two key components – i.e., relaxation and visualization.
The challenge, however, is that you first have to figure out what thoughts you need to eliminate. What follows is a list of “Thought Distortions” that you many find extremely helpful. It is related to what is known as Cognitive Therapy which was developed by the American psychiatrist Aaron Beck back in the 1960’s. Beck originally used Freudian Psychoanalysis with his patients but as a researcher and scientist at heart, he decided to put psychoanalysis to the test. He was both surprised and troubled to find that these methods were not working to produce the results he expected. So he started developing and testing other methods.
As you might imagine, Beck was not originally applauded for rocking the boat but as other colleagues began trying his methods, Beck was vindicated and found to be an important pioneer in the field of psychiatry.
The essence of what Beck discovered is that negative thoughts fall into three categories: negative ideas about self, negative ideas about the world, and negative thoughts about the future. For many people, these negative thoughts have become automatic over time so they no longer even question them. But when Beck began questioning patients about these thoughts and pointing out various inaccuracies or distortions, the patients could recognize their faulty thinking and choose new thoughts. As simple as it sounds, it was revolutionary at the time and it still remains a major part of psychiatry today. It is especially significant in the treatment of depression. I find it one of the best tools available to clarify your thinking about anything.
Read through the examples that follow and see if you can find any “Thought Distortions” in your own thinking. I think it is safe to say that we all have some, but we can eliminate them by recognizing the truth and beginning to ask better questions.
THE THREE MAIN CATEGORIES OF THOUGHT DISTORTIONS
All thought distortions have their basis in these three categories:
1. The Self — i.e., the self is worthless. (Personal)
2. The World/Environment — i.e., the world is unfair. (Pervasive)
3. The Future — i.e., the future is hopeless. (Permanent)
THOUGHT DISTORTION EXAMPLES
– Engaging in black-or-white thinking. Thinking in extremes, such as all good or all bad, with nothing in the middle.
– Selecting one idea or fact from an event while ignoring other facts in order to support negative thinking.
– Believing that we know the thoughts in another person’s mind.
– Believing that something bad is going to happen even though there is no evidence to support this prediction.
– Exaggerating the potential or real consequences of an event and becoming fearful of the consequences.
– An example of distorted thinking that occurs when individuals make a rule based on a few negative or isolated events and then apply it broadly.
– Creating a negative view of oneself based on errors or mistakes that one has made. It is a type of overgeneralizing which affects one’s view of oneself.
– A cognitive distortion in which an imperfection is exaggerated into something greater than it is.
– Making a positive event much less important than it really is.
– A cognitive distortion in which an individual takes an event and relates it to himself or herself when there is no relationship. An example would be, “Whenever I want to go skiing, there is no snow.” Wanting to go skiing does not cause a lack of snow.
It’s important to remember that a small change in your thinking today will eventually result in a very large change in your destination.