From my perspective, a cognitive distortion arises when a “part” or subpersonality is activated and in distress. A Part is any subpersonality that arises that is not the “compassionate witnessing observer” (CWO). People sometimes refer to their “parts” as sides, modes, etc. of themselves (“I have a dark/wild/naive/youthful/serious side,” “I can really get into hyperfocus mode,” “part of me just loves to dance and I have to take him out to the honky-tonk,” etc.)
The “compassionate witnessing observer” (CWO) is called many things by many spiritual and therapeutic traditions. This is what I choose to call it. Qualities of the CWO include, objectivity, seeing the “good” in everything and everyone but also recognizing when a “good” being is not acting in the best interest of itself or others usually because of confusion. The CWO feels settled and self-assured, calm patience, wholeness, comfort with awareness and presence, and more. When a part is present it does not necessarily mean that the part is in distress. When someone feels distress, however, a part is always present and contains the distress. This is ok, expected, and particularly functional when the part is also connected to the CWO. When the part is not connected to the CWO, is when larger problems can occur. Whether or not the part is connected to the CWO, if the part is in distress, it is likely that the part is embodying a cognitive distortion. A cognitive distortion is when someone's thinking does not align with reality and what someone can reasonably know about reality. Each distortion arises in response to a body state that emerged as a reactive adaptation to the environment and produces a responding body state that further attempts to adapt usually to a suboptimal situation. All body state responses are unique to the individual. As you read through these, notice what your body does. Stick with sensation (tingly, hot, metallic, collapsed, watery, foggy, etc.) rather than story or emotional words. Do your best to stay in touch with your CWO. If you have not had a direct experience with your CWO, that’s ok. However, you are more likely to become triggered, defensive, activated, or have some kind of difficulty in general as you read and feel through this list. Stop the exercise if you reach a limit. All-or-Nothing Thinking (Black-and-White Thinking): Seeing situations in extremes, without recognizing middle ground or shades of gray. Overgeneralization: Drawing broad conclusions based on limited evidence, often making predictions about future events based on a single negative experience. Filtering (Selective Abstraction): Focusing exclusively on the negative aspects of a situation while ignoring any positive elements. Jumping to Conclusions:
Personalization: Blaming oneself for external events or circumstances beyond one's control, or attributing external events to personal actions when there is no evidence for such a connection. Should Statements: Setting rigid and unrealistic standards for oneself or others and feeling guilty or upset when these standards are not met. Labeling and Mislabeling: Assigning global, negative labels to oneself or others based on errors or mistakes, rather than recognizing the specific behavior. Emotional Reasoning: Assuming that because one feels a certain way, the feelings must be accurate reflections of reality. Discounting the Positive: Minimizing or dismissing positive experiences, qualities, or accomplishments, often attributing them to luck rather than personal effort. Mind Bluffing: Believing negative thoughts without questioning their validity, taking them at face value. Control Fallacies:
You made it to the bottom of the list! Take a movement, breathing, water, or presence break. Come back to center. Reconnect to your CWO. What did you learn about yourself?
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AuthorProsopon Therapy Archives
April 2024
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