The Feeling Good Handbook

The Feeling Good Handbook

Cognitive distortions are irrational, exaggerated thought patterns that fuel anxiety, depression, and low self-esteem. Common distortions include all-or-nothing thinking, overgeneralization, mental filtering, jumping to conclusions, emotional reasoning, and labeling. Recognizing these patterns is key to challenging them, often done through CBT.

,
  • newtopiccyclegrowin
340
/ 7
!"#$%&'()*!*+,-.*/$*012&3*04*56%789*:404*;31#)<3*=%">*!""#$%&'())*+',-"'."/'
0))*',-"1234
*?@<A*B"%CD*E&FF&1>*:"%%"A*G*!">#17$9*+,-.H*I&'7<)9*+,-+J*
!
!KL!MNOIP*QR*!QS@OPOTL*0OIPQUPOQ@I*
!
*
+4*
!
"##!$%!&$'()&*!'()&+)&*D**B"6*F""C*1)*)(&7'8*&7*1/8"F6)<9*/F1VC*173*A(&)<*
V1)<'"%&<84*
*
*
W4*
!
,-.%*.&.%/#)0/')$&1**B"6*2&<A*1*7<'1)&2<*<2<7)*18*1*7<2<%X<73&7'*#1))<%7*"=*
3<=<1)4*
*
*
Y4*
!
2.&'/#!3)#'.%1!!B"6*3A<FF*"7*)(<*7<'1)&2<8*173*&'7"%<*)(<*#"8&)&2<84*
*
*
Z4*
!
4)56$7&')&*!'(.!8$5)')-.51!!B"6*&78&8)*)(1)*$"6%*1VV">#F&8(><7)8*"%*#"8&)&2<*
[61F&)&<8*\3"7])*V"67)4^*
*
*
_4*
!
97:8)&*!'$!6$&6#75)$&51**?;J*:&73*%<13&7'*`*$"6*1886><*)(1)*#<"#F<*1%<*
%<1V)&7'*7<'1)&2<F$*)"*$"6*A(<7*)(<%<]8*7"*3<=&7&)<*<2&3<7V<*="%*)(&8H*?5J*
R"%)67<*P<FF&7'*`*$"6*1%/&)%1%&F$*#%<3&V)*)(&7'8*A&FF*)6%7*"6)*/13F$4*
!
*
a4*
!
2/*&);)6/')$&!$%!2)&):)0/')$&1**B"6*/F"A*)(&7'8*A1$*"6)*"=*#%"#"%)&"7*"%*
$"6*8(%&7C*)(<&%*&>#"%)17V<*&71##%"#%&1)<F$4*
*
*
b4*
!
<:$')$&/#!=./5$&)&*1**B"6*%<18"7*=%">*("A*$"6*=<<FD**\O*=<<F*F&C<*17*&3&")9*8"*O*
%<1FF$*>68)*/<*"7<4^*Q%*\O*3"7])*=<<F*F&C<*3"&7'*)(&89*8"*O]FF*#6)*&)*"==4^*
*
*
-4*
!
>?($7#@!?'/'.:.&'5A1**B"6*V%&)&V&c<*$"6%8<F=*"%*")(<%*#<"#F<*A&)(*\I("6F38^*"%*
\I("6F37])84^*\:68)89^*\Q6'()89^*\K12<*)"8^*1%<*8&>&F1%*"==<73<%84*
*
*
,4*
!
B/C.#)&*1**B"6*&3<7)&=$*A&)(*$"6%*8("%)V">&7'84**O78)<13*"=*81$&7'9*\O*>13<*1*
>&8)1C<9^*$"6*)<FF*$"6%8<F=9*\O]>*1*d<%C9^*"%*\1*=""F9^*"%*\1*F"8<%4^*
*
*
+.4*
!
D.%5$&/#)0/')$&!/&@!E#/:.1**B"6*/F1><*$"6%8<F=*="%*8"><)(&7'*$"6*A<%<7])*
<7)&%<F$*%<8#"78&/F<*="%9*"%*$"6*/F1><*")(<%*#<"#F<*173*"2<%F""C*A1$8*)(1)*
$"6%*"A7*1))&)63<8*173*/<(12&"%*>&'()*V"7)%&/6)<*)"*1*#%"/F<>4*
*
*
!"#$%&'()*
!
*+,-,*.$*/01&2*/3*45%678*93/38*:%";*
!"#$%##&'()$*++,$-.(,/++0
*
<=>*?@AB*<C*D><?EB<*ACDF*<GE>HE>I*
*
!"# $%&'()*+#(,&#
-).(/0()/'#
?%&)J*2"K6*$"5%*6J'0)&1J*)("5'()7*7"*$"5*L06*7JJ*K(&L(*":*)(J*
)J6*L"'6&)&1J*2&7)"%)&"67*$"5M%J*&61"N1J2*&63**<(&7*K&NN*;0OJ*&)*
J07&J%*)"*)(&6O*0."5)*)(J*#%".NJ;*&6*0*;"%J*#"7&)&1J*062*%J0N&7)&L*
K0$3*
1"## 2345)'&#(,&#
26)%&'7&#
E67)J02*":*0775;&6'*)(0)*$"5%*6J'0)&1J*)("5'()*&7*)%5J8*JP0;&6J*
)(J*0L)50N*J1&2J6LJ*:"%*&)3**Q"%*JP0;#NJ8*&:*$"5*:JJN*)(0)*$"5*6J1J%*
2"*06$)(&6'*%&'()8*$"5*L"5N2*N&7)*7J1J%0N*)(&6'7*$"5*(01J*2"6J*
75LLJ77:5NN$3*
8"### 9,&#-/:;<&=
>(4'%40%#?&(,/%#
E67)J02*":*#5))&6'*$"5%7JN:*2"K6*&6*0*(0%7(8*L"62J;6&6'*K0$8*
)0NO*)"*$"5%7JN:*&6*)(J*70;J*L";#077&"60)J*K0$*$"5*K"5N2*)0NO*)"*
0*:%&J62*K&)(*0*7&;&N0%*#%".NJ;3*
@"### 9,&#23A&0)5&'(4<#
9&7,')B:&#
/"*06*JP#J%&;J6)*)"*)J7)*)(J*10N&2&)$*":*$"5%*6J'0)&1J*)("5'()3**
Q"%*JP0;#NJ8*&:8*25%&6'*)(J*J#&7"2J*":*#06&L8*$"5*.JL";J*)J%%&:&J2*
)(0)*$"5M%J*0."5)*)"*2&J*":*0*(J0%)*0))0LO8*$"5*L"5N2*R"'*"%*%56*5#*
062*2"K6*7J1J%0N*:N&'()7*":*7)0&%73**<(&7*K&NN*#%"1J*)(0)*$"5%*(J0%)*
&7*(J0N)($*062*7)%"6'3*
C"## 9,)'D)'E#)'#>,4%&.#
/*#F0&+#
@N)("5'(*)(&7*;J)("2*;&'()*7"562*2%0.8*)(J*J::JL)7*L06*.J*
&NN5;&60)&6'3**E67)J02*":*)(&6O&6'*0."5)*$"5%*#%".NJ;7*&6*0NNS"%S
6")(&6'*JP)%J;J78*J10N50)J*)(&6'7*"6*0*%06'J*":*T*)"*+TT3**?(J6*
)(&6'7*2"6M)*K"%O*"5)*07*KJNN*07*$"5*("#J28*)(&6O*0."5)*)(J*
JP#J%&J6LJ*07*0*#0%)&0N*75LLJ77*%0)(J%*)(06*0*L";#NJ)J*:0&N5%J3**
BJJ*K(0)*$"5*L06*NJ0%6*:%";*)(J*7&)50)&"63*
G"### 9,&#>:06&+#?&(,/%# @7O*#J"#NJ*U5J7)&"67*)"*:&62*"5)*&:*$"5%*)("5'()7*062*0))&)52J7*
0%J*%J0N&7)&L3**Q"%*JP0;#NJ8*&:*$"5*.JN&J1J*)(0)*#5.N&L*7#J0O&6'*
06P&J)$*&7*0.6"%;0N*062*7(0;J:5N8*07O*7J1J%0N*:%&J627*&:*)(J$*J1J%*
:JN)*6J%1"57*.J:"%J*)(J$*'01J*0*)0NO3*
H"### -&*)'&#9&05.# ?(J6*$"5*N0.JN*$"5%7JN:*V&6:J%&"%W*"%*V0*:""NW*"%*V0*N"7J%8W*07O8*
V?(0)*&7*)(J*2J:&6&)&"6*":*0*X:""NMYW*A"5*K&NN*:JJN*.J))J%*K(J6*$"5*
7JJ*)(0)*)(J%J*&7*6"*75L(*)(&6'*07*0*V:""NW*"%*0*VN"7J%3W*
I"### 9,&#>&54'()7#
?&(,/%#
B&;#N$*75.7)&)5)J*N06'50'J*)(0)*&7*NJ77*L"N"%:5N*062*J;")&"60NN$*
N"02J23**<(&7*;J)("2*&7*(JN#:5N*:"%*V7("5N2*7)0)J;J6)73W**E67)J02*
":*)JNN&6'*$"5%7JN:*VE*7("5N26M)*(01J*;02J*)(0)*;&7)0OJ8W*$"5*L06*
70$8*VE)*K"5N2*.J*.J))J%*&:*E*(026M)*;02J*)(0)*;&7)0OJ3W*
J"## K&=4((0);:()/'# E67)J02*":*05)";0)&L0NN$*0775;&6'*)(0)*$"5*0%J*V.02W*062*.N0;&6'*
$"5%7JN:*J6)&%JN$*:"%*0*#%".NJ;8*)(&6O*0."5)*)(J*;06$*:0L)"%7*)(0)*
;0$*(01J*L"6)%&.5)J2*)"*&)3**Q"L57*"6*7"N1&6'*)(J*#%".NJ;*&67)J02*
":*57&6'*5#*0NN*$"5%*J6J%'$*.N0;&6'*$"5%7JN:*062*:JJN&6'*'5&N)$3*
!L"###
*
M/.(=N&'&*)(#
O'4<+.).*
Z&7)*)(J*02106)0'J7*062*2&702106)0'J7*":*0*:JJN&6'*[N&OJ*'J))&6'*
06'%$*K(J6*$"5%*#N06J*&7*N0)J\8*0*6J'0)&1J*)("5'()*[N&OJ*V>"*
;0))J%*("K*(0%2*E*)%$8*E*0NK0$7*7L%JK*5#W\8*"%*0*.J(01&"%*#0))J%6*
[N&OJ*"1J%J0)&6'*062*N$&6'*0%"562*&6*.J2*K(J6*$"5M%J*2J#%J77J2\3**
A"5*L06*0N7"*57J*)(J*!"7)S4J6J:&)*@60N$7&7*)"*;"2&:$*0*7JN:S
2J:J0)&6'*.JN&J:*75L(*078*VE*;57)*0NK0$7*)%$*)"*.J*#J%:JL)3W*
*
!"#$%&'()*+,'!-'
!"#$%##&'()$*++,$-.(,/++0
-'./0'12*34'56)7/&'8999-'5*$+:-'
;<=';=.'>?@AB'?>';CDB;=!';<D.ED.F'
'
8-'' G66H2*H+2:I$+J':I$+3$+J' 12)',//':I$+J,'$+'K6"L3H2*H0I$:/'L":/J2*$/,-''
DM'"',$:)":$2+'M"66,',I2*:'2M'N/*M/L:&'O2)',//'$:'
",'"':2:"6'M"$6)*/-''CI/+'"'O2)+J'027"+'2+'
"'%$/:'":/'"',N22+M)6'2M'$L/'L*/"7&',I/':26%'
I/*,/6M&'PDQ#/'K620+'7O'%$/:'L27N6/:/6O-R''
;I$,':I2)JI:')N,/:'I/*',2'7)LI':I":',I/'
J2KK6/%'%20+'"+'/+:$*/'S)"*:'2M'$L/'L*/"7T'
U-''' ?#/*J/+/*"6$V":$2+' 12)',//'"',$+J6/'+/J":$#/'/#/+:&',)LI'",'"'
*27"+:$L'*/W/L:$2+'2*'"'L"*//*'*/#/*,"6&'",'"'
+/#/*H/+%$+J'N"::/*+'2M'%/M/":'KO'),$+J'
02*%,',)LI'",'P"60"O,R'2*'P+/#/*R'0I/+'
O2)':I$+3'"K2):'$:-''G'%/N*/,,/%',"6/,7"+'
K/L"7/':/**$K6O')N,/:'0I/+'I/'+2:$L/%'K$*%'
%)+J'2+':I/'0$+%,I$/6%'2M'I$,'L"*-''</':26%'
I$7,/6M&'PX),:'7O'6)L3T''($*%,'"*/'.&1.23'
L*"NN$+J'2+'7O'L"*TR'
Y-''' A/+:"6'M$6:/*' 12)'N$L3'2):'"',$+J6/'+/J":$#/'%/:"$6'"+%'
%0/66'2+'$:'/ZL6),$#/6O',2':I":'O2)*'#$,$2+'2M'
"66'2M'*/"6$:O'K/L27/,'%"*3/+/%&'6$3/':I/'
%*2N'2M'$+3':I":'%$,L262*,'"'K/"3/*'2M'0":/*-''
=Z"7N6/4'12)'*/L/$#/'7"+O'N2,$:$#/'
L277/+:,'"K2):'O2)*'N*/,/+:":$2+':2'"'
J*2)N'2M'",,2L$":/,'":'02*3&'K):'2+/'2M'
:I/7',"O,',27/:I$+J'7$6%6O'L*$:$L"6-''12)'
2K,/,,'"K2):'I$,'*/"L:$2+'M2*'%"O,'"+%'
$J+2*/'"66':I/'N2,$:$#/'M//%K"L3-'
[-''' !$,L2)+:$+J':I/'N2,$:$#/' 12)'*/W/L:'N2,$:$#/'/ZN/*$/+L/,'KO'$+,$,:$+J'
:I/O'P%2+Q:'L2)+:-R''DM'O2)'%2'"'J22%'W2K&'
O2)'7"O':/66'O2)*,/6M':I":'$:'0",+Q:'J22%'
/+2)JI'2*':I":'"+O2+/'L2)6%'I"#/'%2+/'",'
0/66-''!$,L2)+:$+J':I/'N2,$:$#/':"3/,':I/'W2O'
2):'2M'6$M/'"+%'7"3/,'O2)'M//6'$+"%/S)":/'
"+%')+*/0"*%/%-'
\-' X)7N$+J':2'L2+L6),$2+,' 12)'$+:/*N*/:':I$+J,'+/J":$#/6O'0I/+':I/*/'
"*/'+2'M"L:,':2',)NN2*:'O2)*'L2+L6),$2+-''
!"#$%&'($"#)4'C$:I2):'LI/L3$+J'$:'2):&'O2)'
"*K$:*"*$6O'L2+L6)%/':I":',27/2+/'$,'
*/"L:$+J'+/J":$#/6O':2'O2)-'
*+&,-#'.,'//"#)4'12)'N*/%$L:':I":':I$+J,'
0$66':)*+'2):'K"%6O-''(/M2*/'"':/,:'O2)'7"O'
:/66'O2)*,/6M&'PDQ7'*/"66O'J2$+J':2'K620'$:-''
CI":'$M'D'M6)+3]R''DM'O2)Q*/'%/N*/,,/%'O2)'
/ 7
End of Document
340
You May Also Like

FAQs of The Feeling Good Handbook

Related of The Feeling Good Handbook