Combating Thought Distortions

Combating Thought Distortions

Let’s talk about how we can fight thought distortions once we recognize them.

It’s important to note that combating thought distortions is a gradual process that requires practice and patience.  It doesn’t happen overnight, but you can change the way you think.

One of the most effective ways to do this is called Thought Recording or Thought Journaling, and comes from the practice of Cognitive Behavioral Therapy. 

In this lesson, we’re going to guide you through the process, and give you some tips on how to integrate it into your daily life.

Thought Recording

Thought Recording is a way to lay out your thoughts in a logical progression, and then examine how they fit together.

You start by writing down the thought, then write down the triggering event, the thought that followed, the emotion experienced, and the outcome.

We’re going to explain each of these steps in more detail, and then we’ll ask you to do your own at the end:

Step 1: Identify the Distorted Thought

Begin by identifying a specific situation or event that triggered negative emotions or stress.  Be as specific as possible, capturing the exact wording of the thought.

Step 2: Identify the Distortion

Examine the thought you've recorded to identify any thought distortions such as: All-or-nothing thinking, Catastrophizing (assuming the worst), Overgeneralization, Mental filtering (focusing on the negative), Personalization (blaming oneself for external events), etc.

Step 3: Challenge the Distorted Thought

Begin to challenge the distorted thought by asking yourself critical questions:

• Is there evidence that supports this thought?

• Is there evidence that contradicts this thought?

• What would I say to a friend who had this thought in a similar situation?

• What is a more balanced or realistic way to view this situation?

Step 4: Reframe the Thought

Based on the challenging questions, reframe the distorted thought into a more balanced or rational perspective.

Create an alternative thought that reflects a more accurate and constructive view of the situation. This new thought should be based on evidence and balanced thinking.

Step 5: Rate Your Belief

Assign a percentage to both the original distorted thought and the reframed thought to indicate your belief in each.  This step helps you recognize the emotional impact of your thoughts.

Step 6: Reassess Your Emotions

Write down your emotional state (e.g., anxious, sad, angry) associated with the original distorted thought and the reframed thought.  This step helps you gauge the extent to which your thinking has shifted.

Step 7: Record Insights

Note any insights or realizations you've gained during the exercise. This may include recognizing patterns in your thinking, understanding your emotional responses, or identifying triggers for cognitive distortions.

Thought Recording In Practice

Now it’s your turn!

Identify a specific thought you have related to gambling.  If you can’t think of your own, try dissecting one of these common thoughts related to problem gambling:

• “I’ll stop when I’m ahead”

• “I’m not hurting anyone”

• “I’m too far gone to change”

What type of thought distortion is it?

Is there evidence that supports it?  Is there evidence that contradicts it?

Create an alternative thought that reflects a more accurate and constructive view of the situation:

Assign a percentage to both the original distorted thought and the reframed thought to indicate your belief in each.

Write down your emotional state (e.g., anxious, sad, angry) associated with the original distorted thought and the reframed thought. 

What did you learn from this exercise?  Any new insights?

Closing Thought

Recognizing and challenging thought distortions can make a huge impact in your life over time, however it takes consistent practice and application.

We encourage you to add the practice of thought recording into your Action Plan, and work on finding time to continue to practice.

If you want to further explore tools like this that come from Cognitive Behavioral Therapy, we encourage you to explore the Resources section of your Toolkit that is full of additional information, and can even help you find a therapist for professional coaching.