Exercise 5: Common Self-Defeating Thought Patterns

Here are 10 thought patterns which sabotage us from being successful. These patterns do not just affect our eating patterns, they actually affect every area of our lives from relationships to work.

It is a lot of information. Just familiarize yourself with them and think about which may seem familiar to you. Tomorrow there will be an exercise that shows them in action.

1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a TOTAL failure.

2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat.

3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like a drop of ink that discolors the entire beaker of water.

4. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite details that convincingly support your conclusions.
a) Mind Reading: You arbitrarily conclude that someone is reacting negatively to you and you don’t bother to check this out.
b)Fortune Teller Error: You anticipate that things will turn out badly and you feel convinced that your prediction is an already established fact.

5. MAGNIFICATION (CATASTROPHIZING) or MINIMIZING: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or other fellow’s imperfections).

6. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.”

7. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way, you can maintain a negative belief that is contradicted by your everyday experiences.

8. LABELING and MISLABELING: This is an extreme form of over generalization. Instead of describing your error, you attach a negative label to yourself: “I am a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded.

9. PERSONALIZATION: You see yourself as the cause of some negative external event which, in fact, you were not primarily responsible for.

10. SHOULD STATEMENTS: You try to motivate yourself with “shoulds” and “shouldn’ts”, as if you had to be punished before you could be expected to do anything. “Musts” ad “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment.

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