Distorted Thinking Worksheet

Do you sometimes find yourself struggling with distorted thinking patterns? If so, this Distorted Thinking Worksheet could be just what you need. Designed as a helpful tool for individuals looking to better understand their thoughts and improve their mental well-being, this worksheet provides a structured way to identify and challenge distorted thinking patterns. Whether you struggle with negative self-talk, jumping to conclusions, or overgeneralizing, this worksheet will help you pinpoint the areas where your thinking may be unhelpful and guide you in developing healthier thought patterns.

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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  DBT Distress Tolerance Worksheets

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Understanding and addressing cognitive distortions is essential, and our Distorted Thinking Worksheet can provide valuable insights.

Practice managing your emotion with these Distorted Thinking Worksheets!

Summary: Distorted thinking (cognitive distortion) is a negative bias in the brain. It triggers the negative thoughts in the brain that will lead us to blame ourselves. This situation will trigger mental issues, such as anxiety and depression. Being able to control those emotions will help a person quickly return to a stable state. In handling excessive unhealthy thoughts, people need distress tolerance skills.

What is Distorted Thinking?

In a moment of your life, have you ever felt that every encountered misery is because of you? Have you ever felt like nothing went right in your life? And you are the source of all these problems? Spending the nights rethinking your life decisions and crying to sleep while projecting every dilemma into yourself? Sit back and take a deep breath. These conditions might be a sign that you are suffering from cognitive distortion. According to Peter Grinspoon from Harvard Medical School, cognitive distortion is the mental condition where our bias increases the anxiety to make us blame ourselves. It could happen when our brain is full of many thoughts; and seeks a bypass to calm the mental burden. However, these actions sometimes worsen the situation instead.

How is Distorted Thinking Develops?

A cognitive distortion is a negative bias in the brain. It triggers the negative thoughts in the brain that will lead us to blame ourselves. This situation will trigger mental issues, such as anxiety and depression. On an excessive level, it could affect the life quality of someone. Cognitive distortion (also known as distorted thinking) could develop over time. Human has an immediate natural thought of a particular event, which will trigger specific emotions and behaviour. As time goes on, the link between thought, emotion and behaviour becomes more sensitive and turns into irrational thoughts.

What are the Pattern Examples of Distorted Thinking?

Someone who suffers from distorted thinking will think about various negative things. This situation will not be helpful at all. Instead, it will worsen their condition. Below are the patterns of cognitive distortions that you should be careful of:

1. All-or-Nothing Thought: Everything is black and white for you, to the point when you have a 99% rate of success with your project, you still see it as a complete failure.
2. Over Generalization: You consider a momentary inconvenience a "curse" of your life. You feel like everything in your life "always" failed and good things "never" happened to you.
3. Mental Filter: Among 100 feedbacks, you choose to think about one (1) negative comment; and ignore the 99 full of praise and sweet words. 
4. Discounting Positive: When you did a fantastic project successfully, you did not want to take any pride in it. You will say something that goes with "Anyone can do this work. I'm not special."
5. Jumping to Conclusion: The first thought you got when someone did not say your greeting back was, "She hates me. I must be doing something wrong."
6. Magnification: You overemphasize your negative thoughts while ignoring your sanity.
7.  Emotional Reasoning: You consider that your mental state and emotion affect reality.
8. Should Statements: You are too hard on yourself by saying, "I should overcome this." "I have to master this." If you fail, you will give up. 
9. Labelling: Labelling is when you associate yourself with a negative connotation, such as stupid, failure, worthless, etc. These labels would do nothing except endanger your mental issue even more.
10. Personalization and Blame: It is when you take the blame for something that is not your fault. This pattern of cognitive distortion will lead a person into a dark pit of guilt, shame and feeling of inadequacy.

How to Cope with Negative Thoughts?

Having a rather dark thought is natural, as life does not only about the rainbow and sunshine. It is okay to sit and think about those thoughts for a while since we should review and examine ourselves to improve. What is not okay is when you dwell on those negative thoughts for a long time. Befriending them will affect your life, and they will lead you to mental issues, such as depression. There are some ways to prevent or relieve negative thoughts:

• First, consider the objectivity of the problem. Ask yourself whether the idea is logical or not.
• Second, You can imagine a red stop sign whenever unhealthy thoughts trigger you.
• Third, try to focus on the bright sides of your life. Whether it is your family, friends, favourite meal, or shows, there are many things you can appreciate.
• Fourth, take note of your joyful moments. When you have a rough day, look at them to remind you that a bad day does not equal of bad life.
• Fifth, going outside to have quality time with yourself can help to relax your tangled mind.
• Sixth, do charity actions.
• Seventh, engage in a healthy relationship with people around you by communicating every thought and feelings to avoid miscommunication.              

Why are Distress Tolerance Skills Important?

In handling excessive unhealthy thoughts, people need distress tolerance skills. It is the ability of someone to manage the emotional distress they feel. Being able to control those emotions will help a person quickly return to a stable state. It also helps to prevent the dark feeling from worsening. People who can manage their agony will not be in the dark corner for too long and will be tough to accept reality. Some tolerance skills to acquire are self-shooting, prevention, acceptance, improving the moment, and more.