The De-Cluttering Diva

Correcting Cognitive Errors

December 3, 2008 at 6:41 pm | Posted in Uncategorized | Leave a comment

In the last newsletter, we talked about common cognitive errors (you can see that newsletter here http://declutterdiva.wordpress.com/2008/08/01/are-you-committing-these-cognitive-errors/ ) and I had asked you to start noticing when you may be making these errors.

 

Today we’ll talk about how to “fix” these errors. 

 

This list of methods is paraphrased from David Burns’ book The Feeling Good Handbook, an excellent resource if you want to de-clutter emotionally.

 

In the last newsletter when discussing cognitive errors, I had given some examples of thoughts I may have had after having forgotten to take out the garbage.  

 

Before we begin, it’s important to remember that it’s your perception of an event that causes you to think about things in a negative way.  Some people forget to take out the garbage and don’t worry about it in the slightest.  Other people get very upset.  In both cases, the event is the same.  So the key is to change your perception rather than the event itself.

 

1. identify the distortions

In this method, you identify the negative event.  Then you write out your thought and estimate your belief in the thought on a scale from 0 to 100 where 0 is “I don’t believe that at all” and 100 is “I absolutely believe that and nothing could change my mind.

 

Once you have written out the thought and estimated your belief, you then identify the cognitive error in the thought.  You then substitute a more rational response for the thought and estimate your belief in that thought on the same scale.

 

And if you haven’t managed to follow that extremely long-winded, jargon-filled explanation, I now provide you with an example.

 

Identify the negative event: I forgot to take out the garbage.

What thought am I having: Arrrggghh!!  I forgot to take out the garbage again!!  I always forget!!  I’m an idiot!

Rate my belief:  60

Identify the error: Overgeneralization, All or Nothing Thinking, Labelling

Substitute a more realistic thought: I forgot one time.  I don’t always forget and that doesn’t make me an idiot.  I do lots of things that prove I’m not an idiot.

Rate my belief in this statement:  95

 

Now my perception of this event is much more realistic.  I can accept forgetting to take out the garbage as no big deal and move on with my day.

 

Now at this point I know you’re thinking “But, Lisa!  That’s a lot of work to go through every time a have a negative thought!”

 

Not to worry!  This is a step-by-step explanation for correcting a cognitive error.  If you practice it on paper for a bit, you’ll soon get better at catching and correcting your errors quickly in your head. 

 

1. Examine the Evidence.  After you identify your thought, ask yourself what the evidence is. 

Example:  I’m an idiot.  What’s the evidence?  Hmmm…not much.  I forget thing every once in a while but that’s pretty normal.  Our neighbour who has a PhD used to run down the street with his garbage can with his bathrobe flapping every week trying to catch up with the garbage truck.

 

1. The Double Standard Method – are you expecting yourself to live up to a higher standard than you would other people?  If a friend told you he forgot to take out his garbage one week would you think he was an idiot?

 

1. Re-Attribution.  Are you blaming yourself for something you may not be entirely responsible for?  What other factors may have contributed to the negative event?  For example, my alarm didn’t go off so my morning was rushed and that’s why I forgot to take the garbage out.  Next week I’ll make sure the alarm is set.

 

1. Cost-benefit analysis.  Ask yourself how it will help you to believe the negative thought and how it will hurt you.