We all constantly have an internal dialogue going on in our minds. It’s not always intentional or something we can control. The way we think about ourselves and the world around us is a direct byproduct of our experiences and has a tremendous influence on how we can feel and cope.

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One thing we *can* do is notice and become aware of the patterns of our thinking. Here are some common categories of thought patterns that many experience - can you relate to any? 

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1) All or Nothing Thinking - everything is black and white, with no room for gray areas or nuances e.g. “I always do this.” “I’ll never get over this” 

2 Catastrophizing - expecting the worst-case scenario in every situation, and believing a small mistake will lead to a disaster 

3 Mind Reading - assuming you know what others are thinking and that it’s negative, e.g. “they must think I’m so dumb.” 

4 Self Labeling - attaching negative labels on yourself based on mistakes or shortcomings e.g. “I’m a failure” 

5 Discounting the Positive - ignoring or downplaying accomplishments, dismissing compliments or believing they are insincere 

6 Overgeneralization - drawing sweeping, self-deprecating conclusions about ourselves or the world based on an isolated event. assuming the same challenge will inevitably happen over and over again no matter what. 

7 Personalization - blaming yourself for events beyond your control, taking responsibility for things that aren’t your fault 

8 Should Statements - using “should” or “must” to impose unrealistic expectations, inevitably leading to guilt and frustration 

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Do these sound familiar? Well, you are in good company. These “Cognitive Distortions” have been observed and studied for decades, as so many of us experience them! If you find yourself recognizing them in your own life, practice some self-compassion!

While a therapeutic approach that focuses on addressing cognitions alone has limitations for the healing process of most trauma survivors.

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Therapeutic resources and support from a therapist who targets the root experiences can help you to challenge and reframe these distorted thoughts and beliefs that weigh you down!

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If you are reading this post, you are already on the path of healing. 

Can you think of any thoughts you have throughout the day that might fall into one of these eight categories?

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