Objectives:

  • Understand what thought DISTORTIONS are.
  • Learn how to identify which distortions are common in your thinking
  • Challenge the distortion or inaccuracy with scripture.

 

Automatic negative thoughts are often distorted, or untrue. These distortions are so common that there are labels for different types. These labels help a person identify when his or her thoughts may be distorted or unhelpful.

(Keep in mind that here we are not discussing negative thoughts that are accurate, based on facts)

As you click on each of the following thinking errors, take note which are most common for you.

All or Nothing Thinking/Black & White Thinking

Thinking in absolutes, such as “always”, “never”, or “every”. “I never do a good job in the ministry.”

Recognizing only the negative aspects of a situation while ignoring the positive. You might receive many compliments on an evaluation, but focus on the single piece of negative feedback.

Interpreting the meaning of a situation with little or no evidence. There are two types.

  • Mind reading: Interpreting the thoughts and beliefs of others without adequate evidence. .”She wouldn’t work in service with me. She probably thinks I’m boring.”

  • Fortune telling:The expectation that a situation will turn out badly without adequate evidence. “We aren’t going to find anyone at home.”

Exaggerating or minimizing the importance of events. You might believe your own achievements are unimportant or that your mistakes are excessively important.

  • Catastrophizing: Seeing only the worst possible outcomes of a situation. “I missed a Meeting because I was sick. I’m going to be abandoned by Jehovah.”

Making broad interpretations from a single or few events. “I felt awkward at the door. I am always so awkward.”

The belief that you are responsible for events outside of your control. “My Dad is always upset. He would be fine if I made more money.”

The belief that thoughts, feelings or emotions influence unrelated situations. “If I hadn’t thought something bad was going to happen, she wouldn’t have gotten into that accident.”

Rigid, unrealistic, and self-critical rules about how we or others “must” or “should” behave. “I should have more Bible studies.” 

Reducing a complex person or situation to a single negative, often extreme, label. “He’s a selfish Brother.” 

The assumption that feelings reflect how things really are. “I feel like a bad Friend. I must be a bad Friend.” 

How many look familiar to You?

Most people recognize several.

 

Now that you can identify automatic negative distorted thoughts (or stinkin’ thinkin’), what should you do? 

You challenge them!

That’s right. We can argue back to that little devil whispering in our ears. First, identify how he is lying to you. Then challenge the thought, by considering which distortion is being used and think of the opposite. For example, if my thought is “magnified”, I will shrink it back down to size. If my thought is “black and white”, I will consider what is in the “gray area”, so to speak. Find a scripture that helps you contradict the distortion or lie and make that your “counter-statement” to the distorted thought. 

 

Practice with the flip cards below.

 

If you believe

that your feelings always reflect facts,

Think of

a scripture about humans' imperfection and inability to see things exactly how Jehovah sees things.

If you think

your unkind thoughts magically caused an accident,

Remember

the scriptures tell us we cannot control everything that happens.

If you believe

that you should be perfect now, in this system,

Remember

Knowing we are imperfect, Jehovah appreciates the work we do for Him and in spite of imperfection, we can strive for perfect obedience to our heavenly Father.

Summary: Challenging thought distortions requires you to consider the opposite of the particular distortion. To get good at identifying distorted thoughts and countering them, it is useful to write down your process. This helps encode the information in more areas of your brain, making it easier to recall. 

Exercises: Complete this thought log daily each day this week. 

Renewing My Mind
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