Irrational Beliefs Counterarguments

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Irrational BeliefsCounterarguments
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Negative Thoughts

• Cognitive distortions are general types of faulty
  thinking.
• Irrational beliefs are more specific, but highly
  automated, negative thoughts that create
  behavioral and emotional problems.

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Cognitive Distortions

• Catastrophizing
• Expecting the worst.
• Exaggerating the consequences.
• Overgeneralization
• Forming conclusions based on insufficient
  information.
• Blaming
• Not accepting responsibility for mistakes.
• Musturbation
• Musts, shoulds, and ought tos.
• A form of concrete, inflexible, and unforgiving
  thinking.
• Polarized thinking
• Good or bad, right or wrong, succeed or fail,
  etc.
• Leaves little room for mistakes or being human.

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Cognitive Distortions

• Errors of Omission
• Emphasizing a detail while ignoring its larger
  context.
• Personalizing
• Taking something personally that isnt intended
  that way.
• Minimizing
• Deny your feelings and under react.
• Pessimism
• Finding the worst in a situation.

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Irrational Beliefs

• Fear of Failure
• It is terrible and unbearable when I dont
  accomplish my task successfully.
• Social Approval
• I must win the approval of others and impress
  everyone so they will like me.
• Perfection
• I should be completely competent in every aspect
  of my life at all times, never have ups and
  downs, and never make mistakes.
• Mistakes are a normal part of life!

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Irrational Beliefs

• Equity
• Life should be fair and if I diligently work hard
  I should improve, and get the rewards I deserve.
• Life is not fair!
• Hard work increases your chances of success, but
  there are no guarantees.
• Social comparison
• The behavior and performance of other people is
  extremely important to me and can destroy my own
  performance.
• Cannot control others performances nor can they
  control your own performance.

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Dispute Negative Thoughts

• Find a productive way to view the situation.
• Put your negative thoughts on trial.
• Argue why the negative belief is irrational and
  unproductive provide a more logical and helpful
  view of the situation.
• Counterarguments are solutions, not cover-ups!!