Think About Your Thinking: a 2020 Reflection

CBT categories

Black/white - 3 Chatasteophe - 2 Disqualify positive -2 Discount - 2 Labeling - 0 Mag/Min - 4 situational Mental Filter - 1 Mind read - 3 Over gen - 2 Personalize - 0 Should - 3 but situational people “people should behave kindly, ethically and respectfully” Tunnel-0 life too busy to tunnel

All bad- partners behavior 5

All bad- work 5 Catastrophizing- 5 negative Discounting positive -5 I grew up with a negative household Emotional reasoning- I have to take meds to release anxiety 5 I’ll never be happy I don’t deserve a good man Labeling-5 I’m always anxious I’ll never get better I need meds I’m stupid I’m depressed. Magnification- 5 making everyone around me seem negative and minimizing the bad things done to me Mental filter- 5 anxiety always - no one loves me. I deserve to be mistreated People always mistreat me Mind reading- no one loves or respects me instead ignoring those who do an d letting those who are truly bad hurt me Over generalization- Ryan was the best I’ve had. He told me he deserves better, mistreated me and said I was not a good person I believed him over and over 5 Personalization- 5 Ryan blamed me for his drinking and anxiety Should& must- DONT should on yourself… don’t judge yourself! Stop judging how others treat you it doesn’t define you. 5 Tunnel vision- negative always 5 I’ll never be ok, I’ll never be happy I’ll never stop being anxious. Instead- all is well. I am worth it. I didn’t make anyone hate me, they have their own trauma wounds that they took out on me. I am not alone. I deserve better. I didn’t create their addictions or anxiety. I do my best. My job is not that awful. I get paid well, I can handle it. Take it day by day, stop projecting. Love your job again. End the negativity. Enjoy your kids, dogs, family that loves you.

(Emotional Reasoning)

I struggled to get to the end of this session even though my numbers were all low. Emotionally, the voice of this therapist was uncomfortable. The level of her voice was up and down, louder chuckles to softer thinking, more like someone having a conversation in a zoom meeting. I think because it was difficult for me to follow, emotionally l took this session negatively.

Rating Thinking Errors

All good/bad - 3 Fortune-telling - 5 Disqualifying Positive - 5 Emotional Reasoning - 3 Labeling (self) - 4 Magnification/Minimization - 4 Mental Filter - 4 Mind-reading - 5 Over-generalization - 4 Personalization - 5 Should/Must - 4 Tunnel Vision - 4

1 not at all 5 always

All or nothing 4 Catastrophvising 1 Disqualifying the positives 2 Emotional reasoning 2 Labelling 3 Magnification of negatives and minimisation of positives 3 Mental filter focussed on a negative detail 4 Mind reading 3 Overgeneralisation 2 Personalisation 3.5 Should of on ya self 4 Tunnel vision 1