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 Mar 24 2005, 11:48 AM
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Assistant Administrator/Mod Coordinator
Group: Administration
Posts: 18,571
Joined: 6-September 04
From: Santa Rosa CA
Member No.: 637
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These are cognitive traps that we all fall into on occasion. The traps are ways to promote negative thinking. It is your job to turn these traps around and promote a more positive way of thinking for yourself. It will improve your self esteem and also help you to help yourself.
TEN COGNITIVE TRAPS
1. ALL OR NOTHING THINKING: You see in black and white catagories. If a situation is anything less than perfect you see it as a total failure.
2. OVERGENERALIZATION: You see a single event as a never-ending pattern of defeat by using the word ALWAYS or NEVER when you think about it.
3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively. One word of criticism erases all the praise you have received.
4. DISCOUNTING THE POSITIVE: You reject positive experiences by insisting they "DON"T COUNT". If you do a good job, you tell yourself that anyone could have done as well.
5. JUMPING TO CONCLUSIONS: You interpret things negatively when there are no facts to support your conclusions. Two common variations are MIND READING (you arbitrarily conclude that someone is reacting negatively to you) and FORTUNE TELLING (you assume and predict that things will turn out badly).
6. MAGNIFICATION: You exagerate the importance of your problems and shortcomings, or you minimize your desirable qualities. This is also called the "BINOCULAR TRICK".
7. EMOTIONAL REASONING: You assume your negative emotions reflect the way things really are: "I FEEL GUILTY. I MUST BE A ROTTEN PERSON".
8. "SHOULD" STATEMENTS: You tell yourself that things should be the way you hoped or expected them to be. Many people try to motivate themselves with "SHOULD'S" and "SHOULDN'TS" as if they had to be punished before they could be expected to do anything.
9. LABELING: This is an extreem form of "ALL OR NOTHING" thinking. Instead of saying, "I MADE A MISTAKE", you attach a negative label to yourself: "I'M A LOSER".
10. PERSONALIZATION AND BLAME: You hold yourself personally responsible for events that aren't entirely under your control.
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It is not the life I lived; but the life I leave behind.  Sheepwoman |
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Oct 23 2006, 01:54 AM
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Newbie
Group: Newbie
Posts: 9
Joined: 23-October 06
Member No.: 11,041
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Seems all ten appy to me too. I always thought that many of the mechanism i used to have in my brain were natural like the unstable moods. Just recenly, I had a migraine and went to see a doctor and i was shocked by what was said.
When it all happened? can't really say.. maybe we become what we are today...
Traps of thinking... all these lead to depression in the end.
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what is real in this world? are we real? my brain is playing with my soul
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Oct 23 2006, 08:02 AM
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Assistant Administrator/Mod Coordinator
Group: Administration
Posts: 18,571
Joined: 6-September 04
From: Santa Rosa CA
Member No.: 637
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acdc & brianden, Take one trap at a time and turn it into a positive. We (including me) have fallen into these negative traps more often than once. In some cases they are ingrained. We have to unlearn bad habits we have in order to be more positive and be able to move forward. Unlearning negative habits (that cause depression) takes a lot of work and courage to make the change. It's well worth it to have a boost in your thinking patterns. Sheepwoman 
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It is not the life I lived; but the life I leave behind. Sheepwoman |
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Jan 18 2007, 06:40 AM
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Newbie
Group: Newbie
Posts: 6
Joined: 16-January 07
Member No.: 13,346
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QUOTE(Sheepwoman @ Mar 24 2005, 11:48 AM)  <font color='#FF0000'>These are cognitive traps that we all fall into on occasion. The traps are ways to promote negative thinking. It is your job to turn these traps around and promote a more positive way of thinking for yourself. It will improve your self esteem and also help you to help yourself.
TEN COGNITIVE TRAPS
1. ALL OR NOTHING THINKING: You see in black and white catagories. If a situation is anything less than perfect you see it as a total failure.
2. OVERGENERALIZATION: You see a single event as a never-ending pattern of defeat by using the word ALWAYS or NEVER when you think about it.
3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively. One word of criticism erases all the praise you have received.
4. DISCOUNTING THE POSITIVE: You reject positive experiences by insisting they "DON"T COUNT". If you do a good job, you tell yourself that anyone could have done as well.
5. JUMPING TO CONCLUSIONS: You interpret things negatively when there are no facts to support your conclusions. Two common variations are MIND READING (you arbitrarily conclude that someone is reacting negatively to you) and FORTUNE TELLING (you assume and predict that things will turn out badly).
6. MAGNIFICATION: You exagerate the importance of your problems and shortcomings, or you minimize your desirable qualities. This is also called the "BINOCULAR TRICK".
7. EMOTIONAL REASONING: You assume your negative emotions reflect the way things really are: "I FEEL GUILTY. I MUST BE A ROTTEN PERSON".
8. "SHOULD" STATEMENTS: You tell yourself that things should be the way you hoped or expected them to be. Many people try to motivate themselves with "SHOULD'S" and "SHOULDN'TS" as if they had to be punished before they could be expected to do anything.
9. LABELING: This is an extreem form of "ALL OR NOTHING" thinking. Instead of saying, "I MADE A MISTAKE", you attach a negative label to yourself: "I'M A LOSER".
10. PERSONALIZATION AND BLAME: You hold yourself personally responsible for events that aren't entirely under your control.</font> I do all of those things. How did I get so screwed up? Is everyone like this?
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Jan 18 2007, 11:29 AM
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Assistant Administrator/Mod Coordinator
Group: Administration
Posts: 18,571
Joined: 6-September 04
From: Santa Rosa CA
Member No.: 637
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Hi searh'n, welcome to DF. You're not screwed up regarding the traps. Even the "normal" people fall into one or more trap. I hope these are helpful with turning your depression around as you work through them a bit at a time. Sheepwoman
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It is not the life I lived; but the life I leave behind. Sheepwoman |
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Jan 23 2007, 03:54 PM
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Newbie
Group: Newbie
Posts: 20
Joined: 19-December 06
Member No.: 12,709
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I find 3 and 4 are my main ones.
when things are going well, i seem to get a bad thought or two stuck in my head and all the good things I've had for the last while are gone!
I'm working on just letting the negative thoughts happen and not worry about them. It really seems to help with meditation. it just gives me a reset from the negativity and let's me get back to allowing other thoughts.
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Jan 24 2007, 06:38 PM
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Newbie
Group: Newbie
Posts: 20
Joined: 19-December 06
Member No.: 12,709
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One other thing that I find myself doing, but I'm not sure if it is on this list is withdrawal by distraction. By this, I mean I find something that I can distract my mind (or body) with. While sometimes the distraction can be healthy in doses (like running or video games or an obsessive thought/pattern). I find this to be a trap when the behaviour becomes a replacement for more a healthier outlet of my time/emotional energy.
I have begun to be able to catch myself doing this and turn it around at times, but it is always a struggle.
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Jan 25 2007, 06:56 AM
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Assistant Administrator/Mod Coordinator
Group: Administration
Posts: 18,571
Joined: 6-September 04
From: Santa Rosa CA
Member No.: 637
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hc, Changing one's perspective to a positive is always a struggle. We have to change long ingrained habits and thoughts to make a better self. I also find meditation a good way to wash out negativity. Sheepwoman
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It is not the life I lived; but the life I leave behind. Sheepwoman |
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Jan 25 2007, 07:41 PM
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Newbie
Group: Newbie
Posts: 20
Joined: 19-December 06
Member No.: 12,709
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I've been doing meditation/yoga the last little while and it has really done some amazing things.
It does seem to take you away from the worries and focus on just living for the moment.
It really helps get me back to what is important :-)
Hope your well.
Hugh
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Mar 2 2007, 07:21 PM
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Junior Member
Group: Junior Member
Posts: 134
Joined: 2-March 07
From: canada
Member No.: 14,440
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I get trapped in the "all or nothing" trap the worst. It makes me procrastinate ALL DAY long. I'd just play online games to avoid the difficult task (or a task that I've been criticized before) since they give me a sense of accomplishment(at least temporarily) or I'd eat compulsively(now I have chest pains). At the end of the day, I'd realize 'omg, what have I done?' 'nothing!' Then, I feel guilty and not go to sleep so that 'tomorrow' doesn't come and so the consequences won't come either, but they do and I suffer. Then, it all repeats and turns into a vicious cycle. Eventually, I get depressed and I'm stuck.
I've been going to the counsellor lately and I try to follow the setted time slots in doing things, but I haven't made much progress. Every time I try to do something, something else pops up in my mind and then the structure collapses. ~><~
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Mar 3 2007, 12:21 PM
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Assistant Administrator/Mod Coordinator
Group: Administration
Posts: 18,571
Joined: 6-September 04
From: Santa Rosa CA
Member No.: 637
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outrigger, You may want to print out these traps and bring them up with your tdoc. These are a part of Cognitive Behavioral therapy (CBT) and he/she may be able to give you some guidance in how to make changes in yourself. I sometimes waste my day playing computer games, too. But tomorrow is another day and I forego the games in order to do something productive and oftentimes I have to force myself away from the computer. It's always so easy to avoid imprtant things (like taking a bath or doing dishes), and it's a struggle to get things done. Make small goals for yourself that you can achieve. It will get better once you decide to make changes in your life. It will be hard work on your part. I know you can do it. Sheepwoman
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It is not the life I lived; but the life I leave behind. Sheepwoman |
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Mar 3 2007, 06:07 PM
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Junior Member
Group: Junior Member
Posts: 134
Joined: 2-March 07
From: canada
Member No.: 14,440
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QUOTE(Sheepwoman @ Mar 3 2007, 12:21 PM) outrigger, You may want to print out these traps and bring them up with your tdoc. These are a part of Cognitive Behavioral therapy (CBT) and he/she may be able to give you some guidance in how to make changes in yourself. I sometimes waste my day playing computer games, too. But tomorrow is another day and I forego the games in order to do something productive and oftentimes I have to force myself away from the computer. It's always so easy to avoid imprtant things (like taking a bath or doing dishes), and it's a struggle to get things done. Make small goals for yourself that you can achieve. It will get better once you decide to make changes in your life. It will be hard work on your part. I know you can do it. Sheepwoman Thanks so much for the advice! ~><~ I will do my best!
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Mar 4 2007, 01:14 PM
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Assistant Administrator/Mod Coordinator
Group: Administration
Posts: 18,571
Joined: 6-September 04
From: Santa Rosa CA
Member No.: 637
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Bookeater, Print the traps out and put them up somewhere that you will see them on a daily basis. Take one at a time until you can master turning them into something positive for you. Sheepwoman
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It is not the life I lived; but the life I leave behind. Sheepwoman |
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Mar 18 2007, 07:42 AM
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Newbie
Group: Newbie
Posts: 31
Joined: 18-March 07
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Mar 21 2007, 10:57 PM
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Newbie
Group: Newbie
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Joined: 16-February 07
Member No.: 14,063
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I am guilty of pretty much all of these cognitive traps on a daily basis. I have realized that it is ridiculous to think in these negative ways, and try to stop myself, but it is just so hard... and I always return to assuming the worst, putting myself down, and mentally blowing up every tiny bad happening into a huge deal.
I will keep trying, though. There were a couple days not too long ago where I tried "emotional thought stopping," a technique I found on another website. Basically, every time I felt a negative thought start to creep into my conscious mind, I would mentally stop it and shove it back to where it came from. That's all there was to it- just not allowing myself to think negatively at all. It actually worked pretty well, but it was a constant effort. And I mean that literally, as bad thoughts bombard me at all times, and I had to work to keep them back. And in the end, I couldn't keep it up for more than two days or so.
I hope that when I start therapy, I can get rid of some of this.
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To know what is right and not do it is the worst cowardice.
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The superior man is modest in his speech, but exceeds in his actions.
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Silence is a true friend who never betrays.
Wisdom from the master, Confucius
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Mar 22 2007, 10:32 AM
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Assistant Administrator/Mod Coordinator
Group: Administration
Posts: 18,571
Joined: 6-September 04
From: Santa Rosa CA
Member No.: 637
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Feline, When you start therapy, take a copy of these traps and hopefully the therapist can help you work through each of them. The idea is to positively change your thought patterns. It is hard work since we have so many ingrained behaviors that need to be changed. Hope you get a therapist soon and that you will receive good guidance and feedback. Sheepwoman
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It is not the life I lived; but the life I leave behind. Sheepwoman |
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May 4 2007, 09:45 AM
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Newbie
Group: Newbie
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Joined: 4-May 07
From: Michigan
Member No.: 15,941
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I am doing all of these things right now myself. I did print a copy of the list though. I need to figure out where to start and work on this. I dont want to be stuck in this thinking forever, and the only people who I have tried to talk through my problems with have been telling me that I need to find a way to change my way of thinking, I am not sure how to do that at all. If I knew how, I wouldnt have stayed this way for 30 years..
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excert from "Living"
Each moment of existance,
Was a trial in resistance,
As my mind closed the distance
On a memory's inner rage.
Shattered images fall together,
Within the mind's stormy weather,
The present is sanity's tether
Against the past's useless cage.
.....
~Heather |
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May 6 2007, 06:54 AM
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Assistant Administrator/Mod Coordinator
Group: Administration
Posts: 18,571
Joined: 6-September 04
From: Santa Rosa CA
Member No.: 637
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Forgotten Angel, Prioritize the list according to importance for you and then work one at a time. When you have mastered the change in your thinking, move on to the next. It is extremely hard work to undo everything we have done all our life. If you find yourself getting lost, see a therapist who specializes in CBT so you can get valuable professional feedback and guidance. Sheepwoman
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It is not the life I lived; but the life I leave behind. Sheepwoman |
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Sep 27 2007, 06:05 AM
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Group: Platinum Member
Posts: 4,570
Joined: 20-July 07
From: Australia
Member No.: 17,697
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QUOTE These are cognitive traps that we all fall into on occasion. The traps are ways to promote negative thinking. It is your job to turn these traps around and promote a more positive way of thinking for yourself. It will improve your self esteem and also help you to help yourself.
TEN COGNITIVE TRAPS
1. ALL OR NOTHING THINKING: You see in black and white catagories. If a situation is anything less than perfect you see it as a total failure.
2. OVERGENERALIZATION: You see a single event as a never-ending pattern of defeat by using the word ALWAYS or NEVER when you think about it.
3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively. One word of criticism erases all the praise you have received.
4. DISCOUNTING THE POSITIVE: You reject positive experiences by insisting they "DON"T COUNT". If you do a good job, you tell yourself that anyone could have done as well.
5. JUMPING TO CONCLUSIONS: You interpret things negatively when there are no facts to support your conclusions. Two common variations are MIND READING (you arbitrarily conclude that someone is reacting negatively to you) and FORTUNE TELLING (you assume and predict that things will turn out badly).
6. MAGNIFICATION: You exagerate the importance of your problems and shortcomings, or you minimize your desirable qualities. This is also called the "BINOCULAR TRICK".
7. EMOTIONAL REASONING: You assume your negative emotions reflect the way things really are: "I FEEL GUILTY. I MUST BE A ROTTEN PERSON".
8. "SHOULD" STATEMENTS: You tell yourself that things should be the way you hoped or expected them to be. Many people try to motivate themselves with "SHOULD'S" and "SHOULDN'TS" as if they had to be punished before they could be expected to do anything.
9. LABELING: This is an extreem form of "ALL OR NOTHING" thinking. Instead of saying, "I MADE A MISTAKE", you attach a negative label to yourself: "I'M A LOSER".
10. PERSONALIZATION AND BLAME: You hold yourself personally responsible for events that aren't entirely under your control. This is a great post!!
I am going to take the list with me when I go to my Pdoc because I feel like I might need extra guidence in some of the areas. I know for months number 10 has been my biggest issue, that I can not seem to get a grip of or realise that is how I am feeling.
I do all of the others too at times, but they seem to be random.
THANKS SW
HUGS
Isabeau 
--------------------
IS-A-BOW
© AJ
We're our own dragons as well as our own heroes,
and we have to rescue ourselves from ourselves.
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Jan 6 2008, 12:48 PM
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Just Registered
Group: Just Registered
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Jan 7 2008, 11:30 AM
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Newbie
Group: Newbie
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Cognitive dysfunctions. I probably score 7 out of ten. Wonderful. At least I didn't hit them all.  Hoyte
This post has been edited by HoyteG: Jan 7 2008, 11:32 AM
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Jan 28 2008, 09:30 AM
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Newbie
Group: Newbie
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Joined: 5-March 07
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It sure is nice to share in this discussion. It let's me know I am not alone in the world. Great big hugs to all of you. Isabeau, Sheepwoman, Blind, all of you... You guys are very comforting. I wish I could sit over a cup of coffee and have a long conversation with all of you. Because it's nice to be able to know you are not alone and to be able to talk about how you feel and not feel like a freak. The worst part of all of these 10 for me is that I have great difficulty having positive relationships with people and I crave these close relationships. But I don't feel good enough to have them. I always hold back, I don't know what to say, I don't feel good enough to talk and I'm sure they will not have any interest in what I have to say. It's self defeatism. So when you said, Blind, to find something you like about yourself, that is refreshing, and I felt a glimmer of hope, because there are some things I like about myself. I just wish I were well enough to share it with others. Bless you all today. I am sending good thoughts out to all of you!!!!!!!
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Jan 28 2008, 09:44 AM
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Group: Platinum Member
Posts: 4,570
Joined: 20-July 07
From: Australia
Member No.: 17,697
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QUOTE It sure is nice to share in this discussion. It let's me know I am not alone in the world. Great big hugs to all of you. Isabeau, Sheepwoman, Blind, all of you... You guys are very comforting. I wish I could sit over a cup of coffee and have a long conversation with all of you. Because it's nice to be able to know you are not alone and to be able to talk about how you feel and not feel like a freak. The worst part of all of these 10 for me is that I have great difficulty having positive relationships with people and I crave these close relationships. But I don't feel good enough to have them. I always hold back, I don't know what to say, I don't feel good enough to talk and I'm sure they will not have any interest in what I have to say. It's self defeatism. So when you said, Blind, to find something you like about yourself, that is refreshing, and I felt a glimmer of hope, because there are some things I like about myself. I just wish I were well enough to share it with others. Bless you all today. I am sending good thoughts out to all of you!!!!!!! HUGS TO YOU xerxes
I am so glad that you are able to see some good in yourself. 
For me coming online to a depression site was one of the best feelings I had about 4 years ago that I wasnt alone. I always felt like I was the only one but opening up and being involved in places like this has helped me to grow. Mind you I am the start once again, but just being here and able to open and share helps me heaps, especially when I dont have that in the 3D world.
I seem to be able to have great relationships in the internet world, but take that to the 3D world and I am not good at it all, its a real struggle. I think for me thats about self love and how much I fear things.
In time I think you will open up a bit more and share more. I think you are doing great!!!! 
But in the mean time we will share a great cup of coffee, 
HUGS
Isabeau
--------------------
IS-A-BOW
© AJ
We're our own dragons as well as our own heroes,
and we have to rescue ourselves from ourselves.
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Jan 28 2008, 05:34 PM
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Platinum Member
Group: Platinum Member
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From: Israel
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Oh, I have been through CBT before, but it seems like I forgot or just dont use anymore in the tools I have recieved while being in treatment, I feel it's all stronger then me. The number of sessions was double, perhaps even more, than it should usualy in CBT, and yet...do I enjoy hurting myself in such ways?
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"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself."
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Feb 2 2008, 01:25 AM
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Newbie
Group: Newbie
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Joined: 1-February 08
From: suburbs of houston tx
Member No.: 22,404
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i know i have most of them. but the one that gets to me most is number 10.
my daughter was pregant with twins and on bed rest. I tried to take care of her and her unborn babies along with her two boys. Then the house got flooded and she went to her boyfriends mothers house and she took care of them. i had to leave the house and moved into my other daughters trailer while the house was getting repaired.
sad to say she lost the two twin girls. I felt bad because i thought if i could only been there for her. maybe the babies would have lived.
then problems with the contractors. did more damage than was nessecary. the roof almost caved in. fired them and had to find another. got mail that i would be examined for social security renewal (i guess), then medicaid was reviewing my income. i think i lost that. things piled up to the point of no return. also, i lost my therapist at mhmr center, because i forgot to go. when you are sick it is so hard to remember thing.
i had made an appointment 3 months ago for a new pychirast i will not able to see until march. i called them if i could see someone early. they gave me a number to a emergency pychirast. I went there and he increased my paxil and trazodone.
i am getting better. but i still rock, feel numb in the face and stop breathing for periods at a time. also i had foot surgury. now i am in a rush to get my other foot surgury because of medicaid. the other foot is not healed all the way.
also, i been having thoughts on how nice heaven would be. how much fun i would have. and can't wait. but i am not suicidal. it just the thoughts of finally having peace.
i had to stay with my oldest daughter and her family for a week. My daughter said i reverted to a little kid.
i am getting better i think. but sometimes i go back in forth from kid to adult. i don't understand. i am lost.
i try to get better, i do think i should not do this. stop!!!!
why does all these happen to me. one at a time would be ok, but all in a matter of 3 months is too much.
This post has been edited by perezstorm: Feb 2 2008, 01:29 AM
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Feb 4 2008, 11:22 PM
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Newbie
Group: Newbie
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Joined: 10-December 07
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I engage in just about all of them; I feel it's how I was trained to go through life. If I make a mistake, I can't let it go and it grinds on me; my family still tells stories of when so and so broke a dish, dropped soup, etc. I think other peoples' opinions are totally my fault, especially negative ones. It's hard for me to realize someone could have a bad day, but on the other hand if kids don't like you they are cruel - maybe it was true that most people hated me in school but I guess it doesn't have to be true now, but I wonder if it is since I know how cruel society can be.  I mind read all the time and need constant verification that someone is not ticked off at me since I default to being rejected. My family and I make almost a hobby of saying how bad things always happen to us and we are cursed. I discount the positive; I used to be proud of myself until people said that the reason I didn't have friends was because I was bragging too much. I then went in the opposite direction and became super modest. I build things up in my head to such perfection that I don't even want to start them since I can never be that perfect. I am the epitome of procrastination. I use the "shoulds" and "musts" all the time - in fact I'd almost feel like I was selling myself short if I wasn't going for improvements by whipping myself over my imperfections. I do admit that I like what Dr. Albert Ellis called this one - "musterbation". And I've been doing the "always" thing this entire thread... 
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May 26 2009, 07:17 AM
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Moderator
Group: Admin Team-Moderator
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Joined: 5-May 08
From: Norway
Member No.: 25,013
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Lol...
I remember once during last summer, when my shrink threw down a paper with all of these on, and told me very seriously:
"Most people with your diagnosis have a few of these. You are lucky enough to have all of them. Or do you disagree?"
I couldn`t really.
It`s so odd seeing it in writing. And the worst thing is, even though one is aware of them, it`s still hard to actually recognize it when you are in the middle of a situation, and changing a pattern one has had forever. I`ve gotten better at it, but there`s still some work left to do.
I think this is more usual than we might think..
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*.*.* Suspect I may, yet not directly tell:
For being both to me, both to each friend.
I guess one angel in another's hell:
The truth I shall not know, but live in doubt,
Till my bad angel fire my good one out.*.*.* |
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Jun 2 2009, 04:13 PM
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Just Registered
Group: Just Registered
Posts: 1
Joined: 1-June 09
Member No.: 37,321
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Hi all! I'm new here but just wanted to say that my university therapist gave me this list about a year ago. I didn't realize that these were things that all people didn't feel. I thought everybody did these things. My biggest problem is #5. I think people are mad or avoiding me even if there is no real evidence to support either of these thoughts. I don't know how to NOT jump to these conclusions.
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Cognitive Traps, Do you fall into one? |
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Depression Forums - A Depression & Mental Health Community Support Group > DEPRESSION RELATED FORUMS > Psych Education 101
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