One of the main cognitive distortions or distorted thinking problems identified in CBT that can lead to some pretty out of hand assumptions is called Overgeneralization. It can cause a lot of pain emotionally and can even lead to depression, anxiety, anger and relationship problems. Overgeneralization can turn up in a variety of forms and essentially leads to some pretty inaccurate assumptions. These faulty assumptions are not conscious at the time so we indeed believe the distortion to be true. This makes it even more hard to change.
If you are running on Overgeneralization, you may assume you will never get a job after finishing a job interview that does not go in your favor. This could lead to hopelessness and deep sadness and even depression. Another example might be after a date with someone for the first time we are by the person does not call back or initiate a second date and the assumption is that we will never be asked out again, that nobody would like us. And extreme cases this may even look like never finding love at all.
Cognitive restructuring our cognitive reappraisal is a fantastic CBT tool that is used to target these faulty assumptions and within a 60 minute session can completely eradicate that old negative thought. Learning how to change your thinking is the best CBT ways to let go of overgeneralization once and for all. This is one of the main tools in cognitive behavioral therapy however there are many techniques and exercises that can be used to distance yourself from those unhelpful thought patterns. Investigating those faulty thoughts is the first step and then deciding you are ready to change them once and for all.
In cognitive behavioral therapy we use a few simple steps to let go of that overgeneralization as soon as it hits. You can begin right away by starting to look at the negative automatic thoughts in your life and examining whether you are relying on actual evidence or if it’s possible you’re letting your feelings guide your thinking… Is it possible that what you’re thinking it’s not 100% correct?
There is an ample amount of scientific research showing that cognitive behavioral therapy is the most effective treatment for many issues including anxiety disorders, eating disorders, stress, and relational issues. Click here to learn more about cognitive behavioral therapy and don’t hesitate to reach out if you are finding your thinking is bringing you down. Once you have the tools to shift those patterns that aren’t working for you, you don’t have to stay stuck again.
