Thursday, November 29, 2018

Improving Mental Health: Disqualifying the Positive


This post is part of a series about cognitive distortions I've dealt with and how changing them helps improve my mental health. Of the sixteen most common cognitive distortions (read: Cognitive Distortions: When Your Brain Lies to You to see all sixteen), I'll be writing on the handful of distortions that have been most helpful for me to tackle.

In my last post on cognitive distortions, I wrote about the mental filter distortion and how to combat it. Similar to the mental filter disorder is disqualifying the positive. The PositivePsychologyProgram website defines disqualifying the positive as:

.... [acknowledging] positive experiences but reject[ing] them instead of embracing them. For example, a person who receives a positive review at work might reject the idea that he is a competent employee and attribute the positive review to political correctness or to his boss simply not wanting to talk about his employee’s performance problems. This is an especially malignant distortion since it can facilitate the continuance of negative thought patterns even in the face of lots of evidence to the contrary.

Disqualifying the positive is an easy trap to fall into. Instead of attributing a positive event or experience to one's own behavior, it is instead easy to attribute it to something out of one's control. For example: A friend tells you they appreciate something you said or did for her. Disqualifying the positive would mean you tell yourself she just said something positive to you to be nice and that she didn't really mean it.

Though I deal with this distortion at times, I've learned to combat it by taking positive feedback to heart. Instead of believing that I received a good review or acknowledgement at work simply because of my friendly and outgoing personality, I've tried instead to think about what I could have done at work to receive that positive feedback.

If you're like me, this distortion can be a tough one to catch. Remember: if you have something positive happen to you, don't automatically assume that what happened was out of your control or happened by chance. Take ownership of your positive experiences. Feel good about what you accomplished. Always diminishing or dismissing positive events can lead to depression, anxiety, or cynicism. 

Thanks for reading.

Tuesday, November 20, 2018

Improving Mental Health - Mental Filter

This post is part of a series about cognitive distortions I've dealt with and how changing them helps improve my mental health. Of the sixteen most common cognitive distortions (read: Cognitive Distortions: When Your Brain Lies to You to see all sixteen), I'll be writing on the handful of distortions that have been most helpful for me to tackle.

One distortion that I've often succumbed to is Mental Filter. In this distortion, positive experiences are discounted and emphasis is placed on the negative. When I fall victim to this distortion, rather than seeing positive aspects of situations, instead I look only at the negative, then base my judgment on negative aspects of the situations. The PositivePsychologyProgram website defines the Mental Filter distortion as:
[focusing] on a single negative and exclud[ing] all the positive. An example of this distortion is one partner in a romantic relationship dwelling on a single negative comment made by the other partner and viewing the relationship as hopelessly lost, while ignoring the years of positive comments and experiences. The mental filter can foster a negative view of everything around you by focusing only on the negative.
This cognitive distortion particularly effects me when thinking about my pasts jobs. In those past jobs, I had periods where I was not doing a great job, mainly due to depression. I didn't get as much done and didn't do as well as I could have. As a result I sometimes see myself as a failure in those jobs.

It is helpful to combat this cognitive distortion by taking a more balanced view of situations. I can look at some of my past jobs and think, I didn't do a great job at all times, but there were certain times and certain aspects of my job that I did well. Instead of looking at a past job as a complete failure, instead I can look at it as a learning experience by which I can build on the things I did well and improve in areas I did not do well.

Combating a Mental Filter can be especially helpful in coping with and preventing negative emotions. Rather than looking at things where the positive is filtered out by the negative, one can gain a more balanced and positive perspective by taking a more nuanced view.

Thanks for reading.

Monday, November 19, 2018

Improving Mental Health - Our Thoughts and Moods

Our thoughts create all of our moods.
- David Burns

David Burns is a psychiatrist who has identified cognitive distortions and countering the cognitive distortions as part of Cognitive Behavioral Therapy (CBT). Burns was a practicing psychiatrist who did research on chemical imbalances of the brain as the culprit of depression and anxiety disorders. What he came to believe, however, was that there was not a strong link between brain chemistry and depression and anxiety. Also, he had been prescribing anti-depressants to his patients, but wasn’t seeing an improvement in most of them.

So, David Burns looked for another way. If you watch the video below, you can see what led Burns to this new approach, but suffice to say, Burns began practicing and developing CBT.


Burns developed ten cognitive distortions, and other distortions have since been added to CBT. Here are sixteen distortions and a brief description of each from, “Cognitive Distortions: When Your Brain Lies to You,” on the PositivePsychologyProgram website:

1. All-or-Nothing Thinking / Polarized Thinking
Also known as “Black-and-White Thinking,” this distortion manifests as an inability or unwillingness to see shades of gray. In other words, you see things in terms of extremes – something is either fantastic or awful, you are either perfect or a total failure.
2. Overgeneralization
This sneaky distortion takes one instance or example and generalizes it to an overall pattern. For example, a student may receive a C on one test and conclude that she is stupid and a failure. Overgeneralizing can lead to overly negative thoughts about oneself and one’s environment based on only one or two experiences.
3. Mental Filter
Similar to overgeneralization, the mental filter distortion focuses on a single negative and excludes all the positive. An example of this distortion is one partner in a romantic relationship dwelling on a single negative comment made by the other partner and viewing the relationship as hopelessly lost, while ignoring the years of positive comments and experiences. The mental filter can foster a negative view of everything around you by focusing only on the negative.
4. Disqualifying the Positive
On the flipside, the “Disqualifying the Positive” distortion acknowledges positive experiences but rejects them instead of embracing them. For example, a person who receives a positive review at work might reject the idea that he is a competent employee and attribute the positive review to political correctness or to his boss simply not wanting to talk about his employee’s performance problems. This is an especially malignant distortion since it can facilitate the continuance of negative thought patterns even in the face of lots of evidence to the contrary.
5. Jumping to Conclusions – Mind Reading
This “Jumping to Conclusions” distortion manifests as the inaccurate belief that we know what another person is thinking. Of course, it is possible to have an idea of what other people are thinking, but this distortion refers to the negative interpretations that we jump to. Seeing a stranger with an unpleasant expression and jumping to the conclusion that she is thinking something negative about you is an instance of this distortion.
6. Jumping to Conclusions – Fortune Telling
A sister distortion to mind reading, fortune telling refers to the tendency to make conclusions and predictions based on little to no evidence and holding them as gospel truth. One example of fortune-telling is a young, single woman predicting that she will never find love or have a committed and happy relationship based only on the fact that she has not found it yet. There is simply no way for her to know how her life will turn out, but she sees this prediction as fact rather than one of several possible outcomes.
7. Magnification (Catastrophizing) or Minimization
Also known as the “Binocular Trick” for its stealthy skewing of your perspective, this distortion involves exaggerating the importance or meaning of things or minimizing the importance or meaning of things. An athlete who is generally a good player but makes a mistake may magnify the importance of that mistake and believe that he is a terrible teammate, while an athlete who wins a coveted award in her sport may minimize the importance of the award and continue believing that she is only a mediocre player.
8. Emotional Reasoning
This may be one of the most surprising distortions to many readers, and it is also one of the most important to identify and address. The logic behind this distortion is not surprising to most people; rather, it is the realization that virtually all of us have bought into this distortion at one time or another. Emotional reasoning refers to the acceptance of one’s emotions as fact. It can be described as “I feel it, therefore it must be true.” Of course, we know this isn’t a reasonable belief, but it is a common one nonetheless.
9. Should Statements
Another particularly damaging distortion is the tendency to make “should” statements. Should statements are statements that you make to yourself about what you “should” do, what you “ought” to do, or what you “must” do. They can also be applied to others, imposing a set of expectations that will likely not be met. When we hang on too tightly to our “should” statements about ourselves, the result is often guilt that we cannot live up to them. When he cling to our “should” statements about others, we are generally disappointed by the failure of the others to meet our expectations, leading to anger and resentment.
10. Labeling and Mislabeling
These tendencies are basically extreme forms of overgeneralization, in which we assign judgments of value to ourselves or to others based on one instance or experience. For example, a student who labels herself as “an utter fool” for failing an assignment is engaging in this distortion, as is the waiter who labels a customer “a grumpy old miser” if he fails to thank the waiter for bringing his food. Mislabeling refers to the application of highly emotional, loaded language when labeling.
11. Personalization
As the name implies, this distortion involves taking everything personally or assigning blame to yourself for no logical reason to believe you are to blame. This distortion covers a wide range of situations, from assuming you are the reason a friend did not enjoy the girl’s night out because of you, to the more severe examples of believing that you are the cause for every instance of moodiness or irritation in those around you.
In addition to these basic cognitive distortions, Beck and Burns have mentioned a few others (Beck, 1976; Burns, 1980):
12. Control Fallacies
A control fallacy manifests as one of two beliefs: (1) that we have no control over our lives and are helpless victims of fate, or (2) that we are in complete control of ourselves and our surroundings, giving us responsibility for the feelings of those around us. Both beliefs are damaging, and both are equally inaccurate. No one is in complete control of what happens to them, and no one has absolutely no control over their situation. Even in extreme situations where an individual seemingly has no choices in what they do, where they go, or what they say, they still have a certain amount of control over how they approach their situation mentally.
13. Fallacy of Fairness
While we would all probably prefer to operate in a world that is fair, this assumption is not based in reality and can foster negative feelings when we are faced with proof of life’s unfairness. A person who judges every experience by its perceived fairness has fallen for this fallacy, and will likely feel anger, resentment, and hopelessness when he inevitably encounters a situation that is not fair.
14. Fallacy of Change
Another fallacy distortion involves expecting others to change if we pressure or encourage them enough. This distortion is usually accompanied by a belief that our happiness and success rests on other people, leading us to believe that forcing those around us to change is the only way to get what we want. A man who thinks “If I just encourage my wife to stop doing the things that irritate me, I can be a better husband and a happier person” is exhibiting the fallacy of change.
15. Always Being Right
Perfectionists and those struggling with Imposter Syndrome will recognize this distortion – it is the belief that we must always be right, correct, or accurate. With this distortion, the idea that we could be wrong is absolutely unacceptable, and we will fight to the metaphorical death to prove that we are right. For example, the internet commenters who spend hours arguing with each other over an opinion or political issue far beyond the point where reasonable individuals would conclude that they should “agree to disagree” are engaging in the “Always Being Right” distortion. To them, it is not simply a matter of a difference of opinion, it is an intellectual battle that must be won at all costs.
16. Heaven’s Reward Fallacy
This distortion is a popular one, particularly with the myriad examples of this fallacy playing out on big and small screens across the world. The “Heaven’s Reward Fallacy” manifests as a belief that one’s struggles, one’s suffering, and one’s hard work will result in a just reward. It is obvious why this type of thinking is a distortion – how many examples can you think of, just within the realm of your personal acquaintances, where hard work and sacrifice did not pay off? Sometimes no matter how hard we work or how much we sacrifice, we will not achieve what we hope to achieve. To think otherwise is a potentially damaging pattern of thought that can result in disappointment, frustration, anger, and even depression when the awaited reward does not materialize.

As you can see, there is a wide variety of cognitive distortions. Even those without mental illness can be well-served by identifying these distortions and correcting them to improve their mental health. In an upcoming series of posts, I'll write about how I've benefited from identifying and changing cognitive distortions. I won't write about every one--I'll focus on the ones that have been most helpful to me. I hope my experiences will be helpful for others to improve their mental health whether they suffer from a mental illness or not.

Thanks for reading.

Saturday, November 10, 2018

End-of-the-Year and Goals Update

One of my goals this year was to write 52 blog posts by the end of the year. I'm 12 posts from meeting that goal, which means I need to average one-and-a-third posts per week to meet that goal.I think I can do it, but I'm going to forgo having all the posts proofread by my lovely and busy wife to keep cranking these posts out until the end of the year.

Here are my other goals for the year and their updates:

Average two days per week doing strength/cross training for my glutes/core/etc.
I didn't really keep track of this, but I did 2 - 3 days a week from January to March and at least 2 days a week most weeks after that. I'm going to say I met this one if I complete 2 - 3 days a week for the rest of the year.

Submit two stories to Runner's World
Done. Both will most likely be rejected.

Set a PR in the 50K
Not happening. Injuries kept me from running either of the two 50Ks I was considering.

Complete a 50 mile race
Same situation with injuries.

Break 17 minutes in the 5K
For some reason I just could not get my 5K speed up. I probably didn't run enough mileage and the early season injuries definitely didn't help.

It's hard to believe the end of the year is only a couple months away. Thankfully this year my goals went a little better than some previous years.

Run well.