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Ovaj dečko nosi roze majcu i pantalone, sigurno je gej

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Ovaj dečko nosi roze majcu i pantalone, sigurno je gej

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Efekat potvrđivanja / Selektivno pamćenje

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Efekat potvrđivanja / Selektivno pamćenje

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Pristrasno pretraživanje, skupljanje, tumačenje i pamćenje podataka, jednim imenom se naziva efekat potvrđivanja. Ova vrsta kognitivne pristrasnosti je sistematska greška induktivnog rasuđivanja. Ispoljava se kada se selektivno skupljaju ili pamte podaci, pristrasno tumače ili se dvosmisleni i nejasni podaci tumače kao sigurna podrška postojećoj poziciji.

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Pripadnost plemenu je naziv za sklonost ljudi da favorizuju članove grupe kojoj pripadaju, u odnosu na sve druge koji joj ne pripadaju. Ovo favorizovanje se može manifestovati u obliku pogrešne procene karaktera, nepoštene raspodele sredstava i slično.

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Pronalazim se u mnogim od pretpostavki

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Hvatanje u kolo naziv je za fenomen prihvatanja verovanja, ideja, trendova i stavova koje su već drugi prihvatili. Što je taj broj veći, veća je i verovatnoća da će se i pojedinac uhvatiti u kolo, bez obzira na to da li su mu ponuđeni i dokazi. Hvatanje u kolo se odnosi na osobinu ljudi da mnoge stvari rade samo zato što ih rade i drugi, nezavisno od sopstvenih suprotnih uverenja koje tada uspešno ignorišu.

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Sve zene su losi vozaci

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Ako me neko vidi da se smejem dok hodam ulicom pomisliće da imam nekih psihičkih problema. 

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Ako me neko vidi da se smejem dok hodam ulicom pomisliće da imam nekih psihičkih problema. 

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Ako me neko vidi samu u restoranu, pozorištu, bioskopu (bilo gde) misliće da nisam normalna.

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Ako me neko vidi samu u restoranu, pozorištu, bioskopu (bilo gde) misliće da nisam normalna.

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Ne gleda me u oci dok pricam, verovatno ne govori istinu.

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Ne gleda me u oci dok pricam, verovatno ne govori istinu.

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Odličan učenik - štreber

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Ako ne uvedete sankcije Rusiji, onda ste za Ukrajinu.

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Ako ne uvedete sankcije Rusiji, onda ste za Ukrajinu.

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Ne saceka da kazem sta imam, a vec iznosi zakljucak

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Ne saceka da kazem sta imam, a vec iznosi zakljucak

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Srbi su narod najstariji, nije bilo seobe Slovena itd.

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Deca razvedenih roditelja su problematična

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Debeo-mnogo jede

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Danasnja deca su zavisna od drustvenih mreza

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Danasnja deca su zavisna od drustvenih mreza

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Sponzoruša

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Pirsing i tetovaže - narkoman

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Dobila sam povisicu,ali  nije bila nesto velika. Ionako nisam dobra u svom poslu

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Dobila sam povisicu,ali  nije bila nesto velika. Ionako nisam dobra u svom poslu

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Srbi su naj - pametniji, lepši, snalažljiviji .....

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Srbi su naj - pametniji, lepši, snalažljiviji .....

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Svako ko ne zeli da primi vakcinu automatski je anti vakser.

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Zabavan i dosadan

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Gricka nokte - nervozan je

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Prosvetari imaju male plate.

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Kada me ne gleda dok pričam,verovatno laže.

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Zdrava hrana i vitamini...

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"Zevaš. Znači, dosadno ti je i ne slušaš me."

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Jedinac
Razmažen

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Deca sa posebnim potrebama od losih (skloni se,pazi se) do dobrih (Bozija deca...)

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"Šmizla"
"Premazan je svim bojama"

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Poštuju ili nepoštuju .

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Kravlje mleko nije zdravo.

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Osoba A: opisuje svoj dan
Osoba B: gleda u telefon i lista vesti
Zakljucak: nepostovanje,ignorisanje...

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Dobri ljudi su glupi.

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Bucka

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Delije i Grobari

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When I was a kid, I used to think I was doing much better at tests when using a particular pencil my sister had gifted me. So I would make sure to use this pen for every test. I have a friend who thinks that city people are generally rude. So when he meets a rude stranger, he assumes they must have grown up in a city. These illusory correlations are all around us, and we use them more often than we realise.

Originally coined by Loren Chapman and Jean Chapman-yes, they share the same last name- the term "illusory correlation" describes our tendency to overestimate relationships between two variables even when no such relationship exists.

Protecting ourselves from the unpredictable

Illusory correlations feel like simple rules of thumb to use in decision-making. It's especially true in fast-paced environments where we don't have enough mental energy to take the time to think. For example, Dr. David Mandell of the Children's Hospital in Pittsburgh found that 69% of surgical nurses in his study believed that a full moon led to more chaos-and hospital admissions that night.

"In any high-stress, fast-paced field like medicine, superstitions run rampant when you feel a loss of control. This is especially true of emergency environments because you never know what will walk in. You need some way to explain the unpredictability of your environment."

Dr. David Mandell.

When stressed or tired, the availability heuristic also comes into play. It's a mental shortcut we apply when we use the most immediate information-the one most easily accessible-when evaluating a specific topic or decision. We feel like if something easily comes to mind, it must be important, or at least more important than alternative pieces of information which are not as easily recalled. And so we make connections and correlations where none exist.

Examples of illusory correlations

We fall prey to illusory correlations in many areas of our lives, often without realising it. In fact, we may feel like we're being smart by spotting trends or connections where nobody else seems to have noticed.

You fail a job interview on a Friday, so you determine this is a bad day for interviews, and you decide to avoid doing job interviews on Fridays.

A man gets his bag stolen by a person of a specific demographic. In the future, he hugs his bag close to his body each time he crosses paths with a person of that demographic.

A friend gets attacked by a dog while crossing a specific street. You decide to make a detour when going to work so you can avoid getting attacked as well.

A football player wins a game when wearing a certain pair of shoes for the first time. He decides to keep on wearing these socks for future games.

A woman lives next to university students who party a lot. When she moves to a new home, she refuses to live near students, as she assumes all of them are loud.

As you can see, most of these illusory correlations can be rationalised. Fridays are bad for interviews because all interviewers are tired after a long week of work. The football player may have won the game while wearing these shoes because they are more comfortable. And that's the point: illusory correlations are powerful because it's easy to rationalise them.

Spotting illusory correlations

A great way to spot illusory correlations is to borrow from the field of statistics and use a contingency table, which provides a basic picture of the relations between two variables and can help find or disprove interactions between them. I borrowed the matrix below from a research paper about causal illusions, which are similar to illusory correlations but take it a step further by assuming causation.

1. The effect (let's say winning a game, failing an interview, or having lots of hospital admissions) is present, and the potential cause (yellow socks, Friday, full moon) is present as well. As discussed earlier, the availability heuristic makes this combination striking and memorable. We are most likely in this case to create an illusory correlation. When I was wearing these socks, I won that game. When I interviewed on a Friday, I failed to get that job, etc.

2. The effect is not present (you don't win a game or fail an interview), so you don't spend time trying to find an explanation. This is basically a non-event.

3. The effect is present, but the potential cause isn't. We tend to dismiss these as there is no immediately available information that would help us create a reassuring rule of thumb.

4. Both the effect and the potential cause are absent. We rarely stop to think when things go smoothly, so we mostly ignore these occurrences.

Only the first cell causes us to imagine a correlation where none exists. Something happens, a potential cause is present, and boom-illusory correlation. The issue is that these illusory correlations then drive many of our decisions.

Next time you hear yourself saying "when I do X, Y happens" take a few minutes to pause and think. Is there really a correlation between the event and what you imagine being the cause? Could Y be explained by another cause? Could Y have happened just because it did?

Challenging your assumptions is essential in order to uncover hidden patterns that drive your thinking without you being aware of the powerful mechanics inside your mind. It takes some effort, especially when we're stressed and tired, but it's often well worth the extra mental energy.

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Illusory correlation: how to identify your hidden assumptions

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When I was a kid, I used to think I was doing much better at tests when using a particular pencil my sister had gifted me. So I would make sure to use this pen for every test. I have a friend who thinks that city people are generally rude.

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Scenario 1 - Joe and Jane decided to play a game in which they toss a coin a few times. Every time a head came up, Joe had to give Jane $10 and every time a tail came up, Jane had to give Joe $10. They could toss the coin any number of times they want until one of them objects. The coin was tossed once, and a tail came up. Joe gave Jane $10. The coin was tossed again and again 8 more times, and every time, a tail came up, ergo, Joe had to give Jane money. Jane started feeling kinda bad after about 4 tosses and asked Joe if they should stop. But Joe wanted to keep going. He was sure that he would win sooner or later. After 5 more coin tosses, Joe finally gave up when all the tosses gave tails and he had no more money. So, why didn't Joe give up sooner? What made him keep going?

Scenario 2 - Jane went to a classy restaurant to have a 3-course meal. She absolutely loved the entrée and the main course but disliked the dessert because of a slight off-taste. But she had already paid for the food so she finished the dessert despite not liking it. She told Joe about her experience with the restaurant and couldn't stress it enough that the dessert had an off-taste which made her dislike it and kinda ruined the whole. Why did she mention a tiny flaw of an overall great experience with such vigour? Moreover, why did she finish eating the dessert despite not liking it? Since the money was already paid, whether or not she finished the dessert wouldn't have made a difference. She could have just left it unfinished (assume that there are no moral considerations involved here - it's about the money) and avoided further discomfort.

The answers to all the questions can be summed up in two words-cognitive biases. Cognitive biases are systematic errors in thinking that make us deviate from rational thoughts and judgement. In the first scenario, Joe kept pushing for more tosses because he expected a head to come up soon. He believed that since tails came up so far, a head coming up was inevitable despite the fact that the chances of heads to tails coming up remains the same (50-50) in every single toss.

Just because the previous 5 tosses gave tails, doesn't mean that the probability of occurrence of a head in the next throw increases. He was gambling with the same chances in every single throw yet he continued doing it until he was out of money. Here, one can say that Joe kept going because of optimism, an illusion of control, and something called gambler's fallacy-all of which are different types of cognitive biases which made him keep going despite knowing his odds are the same.

In the second scenario, Jane couldn't get the bad dessert out of her mind despite the other delicious courses. She was annoyed about the money wasted on something so bad but felt like she got its worth by finishing the dessert. Here, we can see that she emphasized her negative experience more than the positive one despite the fact that her positive experience probably outweighs the negative one.

I mean, she had two delicious courses. Rationally speaking, one can argue that they more than made up for a dessert with a slight off-taste. This is because of a phenomenon called negativity bias which makes negative events more potent and significant to a person than a positive experience.

The other thing notable here is that she kept eating the dessert despite disliking it thinking that she should get her money's worth. But did she though? Whether or not she finished it, she wouldn't have gotten the money back. Besides, if she had stopped eating it, she could have stopped enduring further discomfort. But she decided to do what she did because of a cognitive bias called sunk cost fallacy which is the tendency to make investments in vain to prevent wasting sunk investments made earlier.

I hope that these examples are enough to show the power of these biases and their significance in our actions. Cognitive biases play a major role in our lives and I have acquired a bit of knowledge about them in the past few months. In an effort to share whatever information I could gather through my research, I have put together a report which discusses a few of the most common biases and their impact on entrepreneurs. I was pointed to this amazing topic by Anne-Laure and I have had so much fun working on this project. So, I would love to express my gratitude to her before proceeding.

The reason why we decided to study the impact of cognitive biases on entrepreneurs was that it is a subject which is relevant to the current times. Start-ups are popping up and going down all the time these days. Despite statistics showing that new ventures are more likely to fail, there is no scarcity of new start-ups.

Would you get on a plane that you know has a 70% chance of crashing? No! I wouldn't even get in if the chance of that happening was greater than 20%. So, what makes individuals pursue the route of entrepreneurship despite the risks involved, despite the facts saying that they shouldn't do it? What makes them successful when they are? What are the reasons for their failure?

While it would be totally inaccurate to say that cognitive biases are the answers to these questions, it wouldn't be inaccurate at all to say that they do play an important part in it. Cognitive biases affect the rationalising and judgmental power of an individual and skew it based on their perceptions instead of cold cut facts. They influence crucial aspects of entrepreneurship like idea formation and decision making. Decisions take us forward in life. When we make decisions based on a skew judgement, we get in trouble. Do we always get in trouble though?

Sometimes, being optimistic and taking a few risks may actually pay off. So, optimism is good in particular situations. Most of the time, a sense of control helps drive us. When we lose the sense of control, we feel helpless which can lead to unhappiness. But optimism and illusion of control are both biases and they actually help us function well and stay happy. So, are the biases not as bad as we thought they are? Not all of them. While some of them do take us down, a few of them help to keep us sane, happy and normal-when they are present in moderate amounts. The key is a balance as too much or too less can cause trouble. For example, a lack of optimism was found in people diagnosed with depression.

Cognitive biases are too many and too vast to comprehend them all without a lifetime of dedication. So I have penned only the most relevant ones in the report. It contains details on 10 most common biases well-researched in the context of entrepreneurship. I have tried to include information from at least 2 of the most cited papers on each bias. Though the report is intended for entrepreneurs, I truly believe that it will benefit everyone thanks to the information on how these biases work in general for everyone. The short description at the beginning of each bias will give you a summary of the longer version underneath.

Finally, cognitive biases are wired into our system. They manifest themselves without us being aware of them and hence, it is difficult for us to identify that the mistake we made or the bad decision we took was due to an unintentional bias towards a personal perception. Hence, awareness is the best way to tackle these biases. Knowing what they are and how they affect us will help us recognize and take action to keep them in check when they make themselves known. And my quest was to help people gain that awareness. I hope that my intention will be evident from the report and I truly believe that the readers will benefit from it.

The report is only available to Ness Labs member. Become a member to support our research work at Ness Labs, then come back to this page to see the download link. If you're already a member and can't download the report, make sure you're signed in or let us know in the community.

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Cognitive biases in entrepreneurship: a research report

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Scenario 1 - Joe and Jane decided to play a game in which they toss a coin a few times. Every time a head came up, Joe had to give Jane $10 and every time a tail came up, Jane had to give Joe $10.

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Confirmation bias: believing what you see, seeing what you believe

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Confirmation bias is a common type of cognitive bias: the more we believe in something, the more likely we are to search for confirming evidence.

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The Couch: A Therapy & Mental Wellness Blog

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Have you ever found yourself getting overly worked up or anxious about something... before it even happened? Built up a scenario in your mind of what an event will entail - without any real proof of how it will turn out? This is known as a cognitive distortion.

By identifying these distortions - essentially, tricks that our minds are playing on us - we can learn to isolate and overcome cognitive distortions using a tactic known as reframing.

What are cognitive distortions?

Before we dive straight into reframing, let's determine what, exactly, a cognitive distortion looks like. In simplest terms, cognitive distortions are irrational thought patterns.

Dr. Taylor Chesney, a psychologist in New York City who specializes in Cognitive Behavioral Therapy ( CBT) and is the director of the Feeling Good Institute, does a lot of work helping her clients identify and overcome their own personal cognitive distortions.

Dr. Chesney highlights a landmark description of cognitive distortions broken down by Dr. David Burns, in his book Feeling Good. These include:

All or Nothing thinking: Seeing everything in a strict success/failure binary. For example, declaring that you will never overcome anxiety after one coping technique didn't work, rather than deciding to try a different one.

Overgeneralization: Taking one or two coincidences to mean that something is always or never true.

Mental filter: Fixating exclusively on one incident and ignoring other situations that might contradict it.

Discounting the positive: Disregarding positive experiences in order to justify harmful patterns.

Jumping to conclusions: Making assumptions about what will happen or what others will think based on minimal or no evidence.

Magnification: Inappropriate or inaccurate emphasis on negative and positive behaviors or attributes. Could be overemphasizing your struggles while minimizing your progress, or minimizing the harm of a behavior while overemphasizing the reasons for engaging in the behavior.

Emotional reasoning: Coming to untrue or far-fetched conclusions based purely on emotion.

Should statements: Setting yourself up to fail by idealizing unrealistic standards. For example, "I should always be able to control my anxiety."

Labeling: Conflating what someone did with what type of person they are. For example, labelling yourself as a failure because you didn't meet a goal.

Personalization/blame: Blaming yourself (or someone else) for an outcome that was not actually your fault or within your control.

"Most people think an upsetting event is what causes your stress or anxiety. Preparing for a talk? Stressful work meeting? Seems pretty straightforward that these anxiety-provoking situations cause your stress, right? Well, it's really not true. What we know is, that it's how you think about it that impacts how you feel! " says Dr. Chesney.

In other words, it's not the presumably stressful event itself; it's how we perceive and react to it. And if our automatic reaction is irrational, negative, and ultimately detrimental to our mental health? That, in a nutshell, is a cognitive distortion.

Wondering how to stop cognitive distortions? Enter reframing.

What is reframing?

"Reframing" is the CBT technique for stopping cognitive distortions. It is the developed habit of consciously changing how you feel during detrimental moments of cognitive distortions.

"When we have intense, negative emotions - such as depression and anxiety - our thoughts are often overly negative. These negative thoughts can intensify and prolong feelings of depression and anxiety," says Dr. Bradley Miller, an adult psychiatrist and neuroscientist in New York City who specializes in psychotherapy and medications for individuals with depression and anxiety. Like a self-fulfilling prophecy of a downwards spiral, negativity can beget further negativity.

When you reframe the situation to cope and deal with it better, you're allowing yourself to grow and expand your mindset.

Through cognitive reframing, we can learn to recognize our negative thought spirals and cultivate more realistic and positive thoughts.

How does cognitive reframing work?

The first step in cognitive reframing is identifying your own unique cognitive distortions. You then evaluate the evidence of said distortions, and - rather than embracing the negative thoughts - practice compassion towards yourself. Let's break it down:

Practice noticing your cognitive distortions

Every time you're experiencing a distortion, point it out to yourself. Dr. Chesney gives a common example: Feeling anxious before an exam.

Perhaps you predict you're going to do poorly on the exam, so you focus on what materials you don't know. You think everyone else will do better than you. And you start to fill your head with negative self-talk, like "I'm so stupid."

When you notice yourself thinking something bleakly negative like that, stop the thought mid-flow by verbally saying "Stop!" out loud. Reassess your assumptions, and see if you can come up with a positive or neutral replacement.

Evaluate the evidence

Making a pros and cons list is a great exercise for all things in life, but try taking it a step further.

When a negative thought enters your mind, make a column of all the evidence that proves that notion, and a column of evidence that doesn't.

You don't have to believe the new positive thoughts right away, but seeing them written before you is a great first step.

Back to the example of the test: Have you studied hard? Reviewed the material in question? Be objective about your own dedication and hard work, rather than comparing yourself to others and assuming you're the least prepared.

Practice compassion

Speaking kindly to yourself seems simple, but making a genuine effort each day to build yourself up and provide your heart and mind with internal love and support is a wonderful habit to make.

When getting ready for that test, tell yourself: "I'm smart, I've worked hard, I've studied the material I need to." Your anxiety levels should start to go down.

"Over time, you develop more realistic and helpful thoughts, and these thoughts help to improve your mood," says Dr. Miller.

What are the goals of cognitive reframing?

Cognitive reframing has short term and long term goals. In the short term, focusing on daily and balanced and positive thoughts is an incredible way to move your mindset from the negative and ultimately improve the way you think.

In the long term, Dr. Miller suggests repeated practice is the best way to shift your overall mood. "Cognitive reframing can lead to a long term shift in your thinking, and more balanced and positive thinking becomes automatic," he said.

Regardless of where you are at in your cognitive reframing journey, be gentle with your thoughts. Be mindful that the negative ideas you are having can be reversed - and when possible, practice compassion with yourself.

Not sure how to implement reframing techniques into your everyday life? Working with a therapist who uses CBT in their approach can help you 1) identify negative thought patterns as they arise, 2) learn strategies and techniques to replace them, and 3) eventually empower yourself to overcome negative thinking.

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Cognitive Reframing: Overcoming Cognitive Distortions with Reframing

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Have you ever found yourself getting overly worked up or anxious about something before it even happened? This common anxiety is known as a cognitive distortion. By identifying these distortions, we can learn to isolate and overcome cognitive distortions - using a tactic known as "reframing."

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8 koraka da zaustaviš kognitivne distorzije

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8 koraka da zaustaviš kognitivne distorzije

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A couple of days ago I wrote an article about what a cognitive distortion is and how they can mess up with out thinking so badly we become anxious or depressed. Today I want to share with you what you can do if you suspect a thought you have is a cognitive distortion. Here goes:

8 Steps to Stop Cognitive Distortions... or at least slow them down.

1. Recognize and isolate the thought. Absolute words, like 'always', 'never' or 'can't' are usually clues you've got a cognitive distortion going on. So are really strong, negative words directed at yourself like, 'hate,' 'stupid' or 'loser.'

2. Write it down. Yes, take your cognitive distortions to pen to paper. It makes a difference.

3. Then take your distress temperature. Zero to ten. Zero meaning your content and peaceful; ten that your misery is paralyzing.

4. Ask yourself: Is it reasonable to think that thought or is it unreasonable? Say the thought out loud. If a friend said that, would you agree or disagree?

Photo by Cindy Tang

If the thought is truly reasonable it probably isn't a distortion.

If the thought is truly reasonable it probably isn't a distortion. You just need to take responsibility for whatever it is that caused the thought and the resulting bad feeling and do something about it. Either decide to take action, or let it go, or both.

Take Responsibility

For example, when I said something mean to my sister and she reacted by getting mad, I felt horrible. Was it reasonable that she be mad? Well, yes it was. Was it reasonable for me to think I was a horrible person? No, that was unreasonable. But it was reasonable for me to feel remorse. It was up to me to take responsibility for hurting my sister, apologize, promise never to do it again, ask forgiveness and let it go.

If the thought is unreasonable:

5. What kind of cognitive distortion is it? All or nothing thinking? Fortune telling? Figure it out because chances are you have a pattern going on. Once you have the distortion labeled you will be in tune to when it happens again in a different context.

6. Write down a more reasonable thought to replace the distorted one. If you can't come up with anything, think about what your friend would say. Or what would the angel say to the cognitive distorting devil?

7. Retake your distress temperature. Even if it's just a few degrees lower, from a 9 to a 7, say, you are going in the right direction, and that's a good thing.
8. Repeat as needed.
Do not expect to ever be completely free from Cognitive Distortions. That would be unreasonable (Ha Ha :-).

However, the more you do this exercise the easier rescuing your mood and lowering your distress temp, gets. Until one day, in a snap, you recover your cognitive balance as easily and gracefully as an Olympic gymnast!

If you suspect that you are suffering from Cognitive Distortions

716.308.6683

If you found this article to be helpful, you may enjoy reading one of these posts.

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8 Steps to Stop Cognitive Distortions... or at least slow them down.

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A couple of days ago I wrote an article about what a cognitive distortion is and how they can mess up with out thinking so badly we become anxious or depressed. Today I want to share with you what you can do if you suspect a thought you have is a cognitive distortion.

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Cognitive distortions are common thinking errors that cause irrational thinking and contribute to anxiety, depression, or relationship problems.

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As mental health issues are starting to be discussed more openly, it can be challenging to find good care that you believe in and that works for you. I personally found the book, "Feeling Good: A new mood therapy" by David Burns, expounding the principles of Cognitive Behavioural Therapy (CBT) to be the most compelling.

Feelings aren't facts

The main concept behind Cognitive Behavioural Therapy is that "Feelings aren't facts"

The world is just a system that generates a series of positive, negative and neutral events randomly. It is a neurological fact that we (our brains) first process these events, i.e. interpret, understand and perceive, anything else . Our interpretations lead to (1) thoughts and (2) physical responses which we then and which leads to our and . Our moods and emotions (and behaviours) are just to our thoughts and physical sensations (Fig 1) that then regulate our .

If our understanding of what is happening is accurate, our generated emotions will be normal. But if our perception is twisted or distorted in some way, then our emotional response will be abnormal.
Figure 1: The truth of it all
Being an electrical engineer, I love this analogy: think of the world as a radio station that's broadcasting music. You are the radio and want to produce good sound, not static. Sometimes, the signal from the station may be distorted because of bad weather. But more often than not, the static is just a result of improper tuning. And once you tune the radio, almost miraculously the harsh and grating sound turns into a beautiful melody.

Our minds are also like the radio. Some rigorous mental tuning can make our depression better and we can feel good . This mental tuning involves breaking the vicious cycle of thoughts & sensations generating moods & feelings which in turn reinforce the thoughts & sensations causing spiraling emotions.

Meditation (not discussed here) aims to break this loop by teaching you to observe the physical sensations associated with each of your emotions. When you can recognize those sensations in your body through practice, you train yourself not to react to them and succumb to the associated emotion, but instead remain equanimous. Cognitive Behavioural Therapy (CBT) , on the other hand, focuses on cutting the chain by learning to identify the thoughts that generate the bad feelings. By identifying the distorted, causal thoughts and converting them to reality, we can regulate our unhealthy beahviour.

Common Cognitive Distortions

Below is a list of common cognitive distortions that we unknowingly submit ourselves to everyday. The first step in CBT is to be aware of them and identify them in practice.

Note: You can click on each image to go to the full sized image.

References

[1] David Burns. Feeling Good: The new mood therapy

[2] Calhoon GG, Tye KM. Resolving the neural circuits of anxiety. Nature Neuroscience (2015) 18(10): 1394-404. DOI: 10.1038/nn.4101

[3] Ahrens S, Wu MV, Furlan A, Hwang GR, Paik R, Li H, Penzo MA, Tollkuhn J and Li B. A central extended amygdala circuit that modulates anxiety. Journal of Neuroscience (2018) 38(24): 5567-5583. DOI: 10.1523/JNEUROSCI.0705-18.2018

[4] Pomrenze MB, Tovar-Diaz J, Blasio A, Maiya R, Giovanetti SM, Lei K, Morikawa H, Hopf FW and Messing RO. A corticotropin releasing factor network in the extended amygdala for anxiety. Journal of Neuroscience (2019) 39(6): 1030-1043. DOI: 10.1523/JNEUROSCI.2143-18.2018

[5] Hofmann SG, Asnaani A, Vonk IJJ, Sawyer AT, and Fang A. The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research (2012) 36(5): 427-440. DOI: 10.1007/s10608-012-9476-1

[6] Kaczkurkin AN, Foa EB. Cognitive-behavioral therapy for anxiety disorders: an update on the empirical evidence. Dialogues in Cinical Neuroscience (2015) 17(3):337-46.

[7] D. Chloe Chung. Understanding the anxious brain

[8] Vipassana Meditation

If you want to use parts of the text, any of the figures or share the article, please cite it as:

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As mental health issues are starting to be discussed more openly, it can be challenging to find good care that you believe in and that works for you. I personally found the book, "Feeling Good: A new mood therapy" by David Burns, expounding the principles of Cognitive Behavioural Therapy (CBT) to be the most compelling.

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‘The Faces of Cognitive Distortions’ Cartoon Series Will Call You Out

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Kad odbijaš da prihvatiš sadašnju situaciju (često nepoželjnu) i okolnosti u kojima si, kad samo želiš da se stvari vrate na staro, "da opet bude kao što je bilo", kad samo provodiš vreme želeći da se stvari vrate na staro, umesto da pronalaziš načine kako da ideš dalje, tj. kako da svoju situaciju učiniš boljom.

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Okrivljivač - uvek hoće da zna ako nešto ne valja - ko je kriv za to.

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Okrivljivač - uvek hoće da zna ako nešto ne valja - ko je kriv za to.

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Držiš prezentaciju pred kolektivom. Vidiš da se u uglu dvoje kolega smejulje i klimaju glavama konspirativno, a onda se opet smejulje. Misliš - rugaju mi se.
To je primer čak četiri kognitivne distorzije:
1. Čitanje misli - Zaključuješ na osnovu toga što misliš da si pročitao njihove misli. Ko zna čemu se zapravo smeju. Predviđaš preuranjeno kako se oni možda osećaju u tom trenutku, nepotrebno previše analiziraš njihovo ponašanje, nagađaš da su ti neskloni bez pravog dokaza...
2. Preuranjeno zaključivanje - zaključivanje na osnovu pretpostavki, a ne činjenica.
3. Personalizovanje - kad misliš da sve što se dešava ima veze s tobom.
4. Emocionalno zaključivanje - kad misliš da je istina ono što "osećaš" da je istina.

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Kako kognitivne distorzije utiču na naš doživljaj realnosti

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Kako kognitivne distorzije utiču na naš doživljaj realnosti

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15 Common Cognitive Distortions — Mind My Peelings

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Getting stuck in negative thinking traps can impact your relationships. Learn 15 common cognitive distortions and how they distort reality.

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Jedna kognitivna distorzija - ja znam šta je istina

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Jedna kognitivna distorzija - ja znam šta je istina

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Kad si uveren da ipak, na kraju, ti znaš šta je istina. Ti si u pravu i jasno ti je šta je tačno, a šta nije.
Kad ti jako smeta nepravedan tretman. Kad si uveren da poseduješ duboko zasnovama moralna ubeđenja o tome šta je dobro, a šta zlo.
Kad imaš teškoću da prihvatiš neprijatne ili nefer ishode.

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Jedna kognitivna distorzija - imam kontrolu nad svojim životom

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Jedna kognitivna distorzija - imam kontrolu nad svojim životom

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Kad misliš da nema toga što se dešava tebi, a da ti ne možeš da iskontrolišeš, samo ako se potrudiš. Sve, baš sve, jeste pod tvojom kontrolom.

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Jedna kognitivna distorzija - Na kraju sve bude dobro, još nije dobro, znači još nije kraj.

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Jedna kognitivna distorzija - Na kraju sve bude dobro, još nije dobro, znači još nije kraj.

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Npr.
Svako na kraju dobije ono što je zaslužio.
Dobro se vraća dobrim, a zlo zlim.
Itd.

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Jedna kognitivna distorzija - "trebalo bi"

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Jedna kognitivna distorzija - "trebalo bi"

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Kad u glavi imaš šeme onoga što bi trebalo i kako bi trebalo ljudi da se ponašaju.
Ako stalno krivimo sebe ili druge oko toga što je "trebalo" da se kaže ili uradi, a nije, to povećava stres kod svih, i nas i drugih ljudi oko nas. Nećemo biti srećni ako se stalno fokusiramo na to šta je "trebalo", a ne na ono što se zaista dogodilo.

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mi i oni
Hrvati i Srbi
Rusi i Ukrajinci
dobri momci i loši momci
ljudi su ili fenomenalni ili đubrad
uspeću ili ću totalno propasti

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Jedna kognitivna distorzija - doživljavanje svega lično, personalizacija svega

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Jedna kognitivna distorzija - doživljavanje svega lično, personalizacija svega

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Kad ti ljudi počnu govoriti "nemoj to tako lično prihvatati", zapitaj se da li upadaš često u ovu kognitivnu distorziju.
Nekad kriviš sebe za stvari koje su van tvoje kontrole. Pogrešno veruješ da je ono što je neko rekao ili uradio upereno protiv tebe. Kad stvari doživljavamo suviše lično, može nam se učiniti da smo targetirani, da nas neko ima na piku, kao metu, ili da smo isključeni, izbačeni na neki način. Može nas navesti na to da se previše upoređujemo sa drugima.

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Jedna kognitivna distorzija - preterano generalizovanje

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Jedna kognitivna distorzija - preterano generalizovanje

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Kad prenosiš zaključke prebrzo i preterano široko. Npr. razveo si se/razvela si se. Sad razmišljaš da možda nisi vredan ljubavi. A onda zaključuješ da nema potrebe ni da ideš na nove sastanke ni sa kim.

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Jedna kognitivna distorzija - preuranjeno zaključivanje (čitanje misli)

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Jedna kognitivna distorzija - preuranjeno zaključivanje (čitanje misli)

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Kad baziraš svoje odluke ne na onome što neko kaže ili čini, već na onome što si ubeđen da taj neko misli. Po principu: on jedno misli, drugo priča, a treće radi, a ja zapravo odlično znam šta on zapravo misli - zaključuješ o njemu/njoj.
Veruješ da, budući da "čitaš misli", možeš da predvidiš reakcije. I zato ne pitaš šta ta osoba zaista misli ili radi.

Predviđanje budućnosti (Fortune-telling) je još jedan oblik kognitivne distorzije koji je vezan sa "čitanjem misli". To je kad si siguran/sigurna da možeš da predvidiš budućnost, i to bez obzira na to šta ćeš uraditi. Zamišljaš da ćeš biti čuven i poznat, bez ulaganja truda, ili suprotno, strahuješ da ćeš biti večiti gubitnik, pa je ozbiljan rad zapravo gubitak vremena.

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Jedna kognitivna distorzija - mentalni filter

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Jedna kognitivna distorzija - mentalni filter

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Kad vidiš sebe, svoj život, pa i svoju budućnost, kroz negativne filtere, kao kroz "crne naočari". Ignorišeš ono što je pozitivno, kao slučajnost koja će nestati ubrzo, a primećuješ sve što je negativno. Ova distorzija može dovesti do toga da se osećaš bespomoćno i beznadežno i sam sebe možeš uvesti u depresiju.

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Jedna kognitivna distorzija - imam taj filing (emotivno zaključivanje)

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Jedna kognitivna distorzija - imam taj filing (emotivno zaključivanje)

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Kad se oslanjaš na onaj osećaj koji imaš (“gut” feelings) umesto na objektivne dokaze da bi procenio sebe i svet.
Na primer, kažeš: osećam da nisam naročito dobar roditelj. Znači - nisam naročito dobar roditelj.
Osećam da nisam bio podržavajući prijatelj, znači - nisam bio podržavaju prijatelj. I slično.

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Jedna kognitivna distorzija - neprimećivanje pozitivnog

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Jedna kognitivna distorzija - neprimećivanje pozitivnog

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Kad ti krene dobro - npr. dobiješ unapređenje. Ti prihvatiš da si dobio unapređenje, ali ne i da je zasluga tvoja. Umesto toga ti pripišeš unapređenje pukoj sreći ili nekoj greški. Ili - pročitaš mnogobrojne pohvale za tvoj rad, ali ispod svih njih, koje ne opažaš posebno, veoma primećuješ taj jedan jedini negativni komentar.

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Jedna kognitivna distorzija - započinjanje razmišljanja ka katastrofičnoj spirali događaja

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Jedna kognitivna distorzija - započinjanje razmišljanja ka katastrofičnoj spirali događaja

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Kad očekuješ najgori mogući ishod neke situacije.
Pomisliš: šta kad bi... Npr. tvoje dete zakasni uveče kući, a ti već vidiš da je imao/imala saobraćajku. Leži na asfaltu u krvi... Pritisak ti skače, treseš se od straha, zoveš dete... Ne daj bože da se odmah ne javi na mobilni... nego tek kasnije.
A kad se javi... salva grdnji, sve zbog tvog straha. Dete je često sasvim nesvesno svega toga i doživljava tvoje ponašanje na takav način da se sledeći put i ne javi uopšte.

Primer drugi: šef ti zakaže sastanak, a ti misliš da je to zato što želi da ti da otkaz.
Opet spirala katastrofe: postaću beskućnik. Moja deca će postati beskućnici...

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Prva misao: baš sam pljuga iz matiša!
Netačno. To je kognitivna distorzija.
Druga misao: moram više da vežbam matu!
Tako je!

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Depending on how we interpret events, our minds can sometimes play tricks on us. They can convince us of things that aren't true, even though they feel rational to us.

When these inaccurate beliefs influence our thoughts, emotions, and actions, we can feel anxious, stressed, angry, or depressed about ourselves (or the world around us). These faulty beliefs are known as cognitive distortions.

What Are Cognitive Distortions?

Anyone can experience cognitive distortion, which the American Psychological Association defines as "faulty or inaccurate thinking, perception or belief." Negativity is often the defining characteristic.

For some of us, distorted thinking is a momentary blip. We get upset when we fail a math test. We briefly reason that we're bad at math, instead of realizing we need to study more. But we typically move on and try again.

For others, cognitive distortions are a pattern of thinking that interferes with their lives and relationships. In these cases, distorted thinking can lead to chronic anxiety, depression, and behavioral problems such as misuse of substances.

The 10 Most Common Cognitive Distortions

Let's review some common cognitive distortion examples. You might see your own thought patterns reflected here, or they may describe someone you know.

1. Engaging in catastrophic thinking

You to expect the worst outcome in any situation. You often find yourself thinking, "What if...?" If your child misses curfew, you imagine he's been in a car accident. If your boss schedules a meeting, you worry you'll be fired. And your thinking spirals from there: You may think of losing your child. Getting fired means you'll become homeless.

2. Discounting the positive

When something goes right - say you get a promotion - you acknowledge it but refuse to take credit. Instead, you chalk it up to dumb luck or a mistake. Or, you receive many positive comments on an evaluation, but choose to focus on a single piece of negative feedback.

3. Emotional reasoning

You rely on "gut" feelings over objective evidence to judge yourself and the world. For example, "I feel like a bad mother, therefore I must be a bad mother."

4. Labeling/mislabeling

You often define yourself and others with negative labels. In assigning labels, you focus on one past behavior or event. Your co-worker is "lazy" because they came to work late. You're "stupid" because you failed the math test.

5. Mental filtering

You view yourself, your life, and your future through a negative lens. You ignore anything positive. Filtering can increase feelings of hopelessness and helplessness.

6. Jumping to conclusions

You base your decisions not on what someone says or does, but on what you believe they're thinking. You believe you can read minds or anticipate reactions. You don't ask what the other person thinks or feels.

Fortune-telling is another form of cognitive distortion related to jumping to conclusions. You insist you can predict the future, regardless of what you do. You'll be famous without putting in the hard work. Or you'll always be a failure, so hard work is a waste of time.

7. Overgeneralization

People who overgeneralize apply their experience from one event to another. If your marriage ended in divorce, you think you're not worthy of love. As a result, you might conclude you should never date again.

8. Personalization

If people often tell you, "stop taking this so personally," then you likely experience personalization. You blame yourself for things outside of your control. You falsely believe that everything that someone says or does is a direct reaction to you. Personalization can convince you that you are being targeted or excluded. It can also cause you to compare yourself to others.

9. Polarized or black-and-white thinking

This kind of thinking deals in extremes. People and situations are either great or terrible. You believe you're either destined for success or failure. You don't allow room for balanced perspectives or outcomes.

10. "Should" statements

You have a list of rules for how people should and shouldn't behave. Constantly blaming yourself or others for what "should" have been said or done (but wasn't) can increase stress and anxiety. You will never be happy if you always focus on what "should" have been.

Challenging Cognitive Distortions

Cognitive behavioral therapy is widely used to help break the cycle of distorted thinking. A trained psychotherapist can work with you to retrain your brain to identify and challenge cognitive distortions using thought records, cognitive restructuring exercises, and behavioral exercises.

For more information, call UPMC Western Psychiatric Hospital at 1-877-624-4100 or 412-624-1000.

Sources

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What Are Cognitive Distortions? (With 10 Examples) | UPMC HealthBeat

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Depending on how we interpret events, our minds can sometimes play tricks on us. They can convince us of things that aren't true, even though they feel rational to us. When these inaccurate beliefs influence our thoughts, emotions, and actions, we can feel anxious, stressed, angry, or depressed about ourselves (or the world around us).

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štreber
filozof

Nada

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Pretpostavljam kako će neko reagovati.

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Tačno sam znao da će se to desiti!

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Pesnik, umetnik u negativnom smislu rasejan nepouzdan

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Kecaš.

(učenik koji dobija jedinice)
Slađana Boričić

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Osoba A: Ja ne znam kako se to treba uraditi.
Osoba B: (Verovatno hoće da ja to uradim umesto nje.) S. Boričić

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Jedna kognitivna distorzija - etiketiranje

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Jedna kognitivna distorzija - etiketiranje

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Često sebe i druge definišemo negativnim etiketama. Prilikom dodeljivanja etiketa, osvrćemo se na neku situaciju iz prošlosti. Npr. ako je kolega s posla zakasnio, nalepimo mu etiketu "lenjivac", ili ako smo pali na testu iz fizike, zalepimo sebi etiketu "glupan". Etikete mogu biti i "pozitivne", a jednako nepotrebne i ometajuće. Neke pametnice tako mogu da nas razočaraju jer nisu 100% u svemu pokazale tu pamet koju smo im "etiketom prilepili".

Neke etikete:
štreber
filozof
pametnica
šarmer
pametnjaković
mustra bečka
dosadnjaković
mezimac
ljubimac nastavnika
kecaš
jediničar
dvojkaš
poltron
ulizica
dupelizac
tipična plavuša

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Prihvatanje sve većeg uticaja IKT-a u nastavi.

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Žene koje vrše korecije na svom telu i licu su glupe.

Slađana Boričić

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Izbacivanje svega ruskog odasvud

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Svi rokeri i pankeri su narkomani!

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Više je opozicionih glasača.

Slađana Boričić

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MMR vacine izazivaju autizam.
Slađana Boričić
(nije moje mišljenje :-) )

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Kada nam se ne dopada postavljena dijagnoza, tražimo drugo mišljenje lekara.

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Skloni smo tome da prihvatimo informacije koje podržavaju naša već postojeća uverenja, bez da se imalo potrudimo da proverimo da li su te informacije kredibilne.

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Kad imamo određeno uverenje, motivisani smo da tražimo one informacije koje ga potvrđuju.