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CBI Session for the week of January 24th, 2022
CBI Session for the week of January 24th, 2022
Jeylon, Devin, & Josh Only
Module 5 Session 1
Module 5 Session 1
Flexing Your Thinking:
Flexing Your Thinking:
Thinking Traps
Thinking Traps
Did you know....
Did you know....
that your brain does NOT always tell you the truth?
that your brain does NOT always tell you the truth?
Sometimes our brains think thoughts that are untrue, extreme, exaggerated, or just plain unhelpful.
This happens to ALL humans, so learning to change or "flex our thinking" is an important skill.
As we learned with the cognitive diamond, our thoughts have a powerful influence on our feelings and actions, so it is important for us to look at our thoughts to see if they could be contributing to problems in our lives.
We may not be able to control all of the thoughts our brain thinks, but we can catch problematic thoughts and practice flexing our thinking.
Let’s look at some examples of these kinds of unhelpful thoughts - what we call "Thinking Traps."
Let’s look at some examples of these kinds of unhelpful thoughts - what we call "Thinking Traps."
Mind Reading
Mind Reading
Believing you know what other people are thinking without them telling you.
Believing you know what other people are thinking without them telling you.
Examples:
"My girlfriend is being really quiet tonight. She must be mad at me for something."
"The judge looks at me and all he sees is my record."
How to avoid this trap:
Ask yourself what REAL EVIDENCE you have for what the other person is thinking, or if there are other possible explanations.
Blaming
Blaming
Blaming yourself for things out of your control, or blaming others for things not in their control.
Blaming yourself for things out of your control, or blaming others for things not in their control.
Examples:
“It’s my fault that he was shot because I wasn’t there to protect him.”
“It’s the teacher’s fault that I failed the test; she wasn’t a very good teacher, so I was bored in class.”
How to avoid this trap:
Ask yourself what things were ACTUALLY in your control or in another person's control. Take responsibility for your own actions.
Labeling
Labeling
Labeling yourself or someone else instead of an event or circumstance.
Labeling yourself or someone else instead of an event or circumstance.
Examples:
"He has a criminal record. He must be a thug."
“I can't believe I failed this test. I'm so stupid.”
How to avoid this trap:
Ask yourself if the label you are placing on yourself or someone else is true in ALL circumstances, or just some.
Overgeneralization
Overgeneralization
Exaggerating how often something happens. Usually involves the words “always” or “never”.
Exaggerating how often something happens. Usually involves the words “always” or “never”.
Examples:
“I always mess things up. I’ll never get this right.”
“All women are just out for themselves.”
How to avoid this trap:
Think about how this particular situation may be DIFFERENT from past similar situations.
Catastrophizing
Catastrophizing
Assuming that the worst possible outcome of an event will happen.
Assuming that the worst possible outcome of an event will happen.
Examples:
“If I don’t pass my driver’s test on the first try, I will never get a job.”
“If I tell someone how I feel, they will use it against me.”
How to avoid this trap:
Ask yourself what is the MOST LIKELY outcome, given the information you have.
Mental Filter
Mental Filter
Filtering out all the positive things in your life or yourself and only focusing on the negative.
Filtering out all the positive things in your life or yourself and only focusing on the negative.
Examples:
“Good things never happen to me.”
“I only got this interview because they feel sorry for me.”
How to avoid this trap:
Make an intentional effort to look for something POSITIVE in the situation.
Should Statements
Should Statements
Focusing on how you think things should be, rather than accepting the reality of how things are.
Focusing on how you think things should be, rather than accepting the reality of how things are.
Examples:
“Children should be seen and not heard.”
“I should be in control at all times.”
How to avoid this trap:
Remember that NO ONE is perfect, and that there are different paths to the same destination.
Jumping to Conclusions
Jumping to Conclusions
Assuming that a certain outcome will happen before you know for sure.
Assuming that a certain outcome will happen before you know for sure.
Examples:
“The only way to protect myself is to strike first.”
“If someone looks at me goofy, they must be the opps.”
How to avoid this trap:
Think about DIFFERENT possible outcomes or explanations for the situation.
Emotional Reasoning
Emotional Reasoning
Basing your perception of reality on your feelings alone.
Basing your perception of reality on your feelings alone.
Examples:
“Those guys make me feel uneasy, so they must be up to something.”
“I’m only safe if I have the pipe on me.”
How to avoid this trap:
Pay attention to how your THOUGHTS are influencing your feelings. Then, look for EVIDENCE that may challenge your thoughts.
Magnification and Minimization
Magnification and Minimization
Believing that something has more (or less) importance than it actually does.
Believing that something has more (or less) importance than it actually does.
Examples:
“Money is the only thing that matters in life.”
“I didn’t hit her that hard; it’s not really abuse.”
How to avoid this trap:
Step back and look at the BIG PICTURE, rather than just the part of the picture.
Do any of these sound like your brain?
Do any of these sound like your brain?
If so, don't worry - that just means you are a human!
If so, don't worry - that just means you are a human!
Our brains fall into these traps based on our LIFE EXPERIENCES, and sometimes they can be helpful and protective. But other times, they can create PROBLEMS for us.
Our brains fall into these traps based on our LIFE EXPERIENCES, and sometimes they can be helpful and protective. But other times, they can create PROBLEMS for us.
The important thing is to figure out when these thinking traps are creating problems for YOU, and learning to FLEX YOUR THINKING in those situations.
The important thing is to figure out when these thinking traps are creating problems for YOU, and learning to FLEX YOUR THINKING in those situations.
Now that you've reviewed the lesson on Thinking Traps, take a few minutes to reflect on your own experience and answer the following questions.
Now that you've reviewed the lesson on Thinking Traps, take a few minutes to reflect on your own experience and answer the following questions.
Be sure to read the all the directions carefully before answering the questions!
Be sure to read the all the directions carefully before answering the questions!
Don't forget to complete all sections and click submit at the bottom to get credit for this Virtual CBI session!
Don't forget to complete all sections and click submit at the bottom to get credit for this Virtual CBI session!
(Technical Tip: If you get a white screen after you click "next" or "submit", SCROLL UP. The next page is further up on the screen.)
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