Hi.. you actually ever feel bad mood but you don’t realize why it caused and happened. It may come from your thought. One term should be known namely “Cognitive Distortion”.

Often, your moods are created by your “cognitions,” or thoughts.” A cognition refers to the way you look at things or your perceptions, mental attitudes, and beliefs. It includes the way you interpret things, what you say about something or someone to yourself.

When you are feeling depressed or bad, your thoughts are dominated by pervasive negativity. The negative thoughts which cause your emotional turmoil nearly always contain gross distortions. Although these thoughts appear valid, they are irrational or just plain wrong, and that twisted thinking is a major cause of your suffering.

So, Every time you feel depressed about something, try to identify a corresponding negative thought you had just prior to and during the depression. By learning to restructure them, you can change your mood or depressed.

Here are at least ten forms of cognitive distortion based on the book “Feeling Good” by David D Burns.

  1. All-or-Nothing Thinking. You evaluate your personal qualities in extreme, black-or-white categories. It causes you to fear any mistake or imperfection because you will then see yourself as a complete loser.
  2. Overgeneralization. You arbitrarily conclude that one thing that happened to you once will occur over and over again.
  3. Mental Filter. You pick out a negative detail in any situation and dwell on it exclusively, thus perceiving that the whole situation is negative.
  4. Disqualifying the Positive. You transform neutral or even positive experiences into negative ones.
  5. Jumping to Conclusions. You arbitrarily jump to a negative conclusion that is not justified by the facts of the situation, as mind reading and the fortune teller error.
  6. Magnification and Minimization. When you magnify, you look at your errors, fears, or imperfections and exaggerate their importance or When you minimize, you inappropriately shrink things until they appear tiny.
  7. Emotional Reasoning. You take your emotions as evidence for the truth.
  8. Should Statements. You try to motivate yourself by saying, “I should do this” or “I must do that.” and you feel over guilty.
  9. Labeling. It refers to your tendency to create a completely negative self-image based on your errors.
  10. Personalization. You assume responsibility for a negative event when there is no basis for doing so.

We understand these as the knowledge for the self-recognition because the way to think dominantly affecting our belief even our “Iman” in God, Allah SWT, as the Moslem. Hopefully, the more we understand much ourselves, the more we avoid from misleading the steps in life.



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