COPING WITH MENTAL HEALTH ISSUES
Coping with mental health issues is a journey that requires patience, self-
compassion, and a willingness to seek help. It's important to remember that
you're not alone, and there are resources available to support you.
Remember, seeking help is a sign of strength, not weakness. If you're
struggling, reach out to a mental health professional or a trusted friend or
family member.
COGNITIVE DISTORTIONS
Cognitive distortions are patterns of thinking that are often negative and
inaccurate. They can lead to distorted perceptions of reality, causing us to
feel more anxious, depressed, or stressed than we might otherwise. Imagine
your thoughts as a filter through which you view the world – cognitive
distortions are like warped or broken parts of that filter that cause a skewed
view.
Filtration- Focusing only on the negative aspects of a situation while ignoring
the positive. Example("I got a good grade on the test, but I still made a few
mistakes.")
Fallacy of change Fallacy of Change
This thought distortion assumes that others should change to suit their own
interests.
The person will pressure others to change because they feel the change will
bring them happiness. They are convinced the happiness is dependent on the
person changing.
Fallacy of Change Example
A person might pressure their partner to change a few of their manners. They
believe their partner is perfect in every other way except those few minor
things and expects those changes will make them even happier.
Emotional Reasoning
Whatever emotion a person is feeling during this thought distortion must be
true in their mind. One’s emotion is accepted as fact because all logical
reasoning is blocked out.
They are incorrectly assuming that the negative feeling brought out by their
emotions is the only truth.
Emotional Reasoning Example
You might feel lonely because at this moment you are by yourself and your
friends are off doing something fun. However, from this feeling, you assume no
one loves you or wants to be around you.
Labeling
Labeling is an extreme form of Overgeneralization. When this type of thinking
occurs, you assign judgment to yourself or others based on one negative
occurrence or incident.
Instead of recognizing you or others made a mistake, you attach a label to it.
This mislabeling of the situation is generally exaggerated and is solely based
on that single incident.
Labeling Example
You ask a colleague for help with a task you are working on. Your colleague
quickly dismisses your attention and does not help you. Based on this you
assume they are a selfish jerk. However, they could be swamped with work
and have immediate deadlines, and is feeling the pressure. They react
negatively to you asking for help but you do not realize the pressure and
stress they are under.
Understanding these cognitive distortions is the first step in challenging
them. By becoming aware of your own thought patterns, you can start to
identify and question these distorted views, ultimately leading to a more
balanced and realistic perspective.
