No matter how dire
our situation is, it does not necessarily define who we are. Regardless of what
happened or what will happen in our lives, we always have control over our
attitude. Think about it: if you have that power to choose, would you rather
choose someone who remains unfazed and optimistic despite the uncertainties or
angry towards anything. Experts use 'cognitive distortion' to describe inflated
and irrational beliefs and thought patterns.
Minimization or the act of
minimizing the significance of the positive event is one type of cognitive
distortion that can lead to depression.
Here, we will guide the parents on how to deal with cognitive distortions
to reduce anxiety.
Parenting Tips on How to Deal with Cognitive Distortions
to Eliminate Depression
For anxious people,
it is so easy for them to magnify the positive attitude while minimizing the
negative traits of others. Unfortunately, the situation is often reversed when
they look at themselves. Here are some
essential tips on how to deal with cognitive distortions to prevent
them from worsening, such as resulting in a severe anxiety disorder.
Help them Embrace Their Positive
Traits
When we minimize
the joyous event, we think about different reasons why this event will not lead
to a positive change in our lives. For instance, if your kids won a sports
event, they will instantly think they were just lucky. To eliminate this cognitive
distortion that can lead to depression,
parents should teach their kids to embrace their positive traits. Take time to
evaluate their thoughts and find ways to remove that negativity. You may boost
their confidence by telling them that they really worked hard to win the event.
Using Mild Words
It is one of the
simplest things you can do to deal with cognitive distortions. Moreover,
you may start conducting it immediately. Always remember that your word is a
powerful tool. If they show signs of anxiety
or anger, you may encourage your kids to use milder words. For instance, if
they usually utilize the word 'hate,' try to look for something more subtle
such as 'not a fan 'or 'dislike.'
Rephrasing
Reframing the
mindset of someone with cognitive distortion is just as easy as
rephrasing their words. Aside from using subtle words, you can paraphrase their
sentence to help them magnify their strengths. Someone who's minimizing their
positive attributes can say that anyone can easily do the things they can do. It
will lead to a decrease in self-confidence, and if not addressed immediately,
this may cause depression. It will prevent them from savoring their
accomplishment. Instead of focusing on the things that others can do, try to
focus on their strength. You can tell them that they are good at what they can
do.
Reframing the mind
of someone with minimization involves altering their perspective about their
particular situation, which is not easy. The first thing to do is observe their
negative beliefs and thought patterns. After you determine that, it is time to
deal with cognitive distortions by gradually introducing positive behavior.
Ways on How to Deal with Cognitive Distortions
People who are
suffering from cognitive distortion are highly prone to think negatively. One
known type of cognitive distortion is 'Discounting the Positive.' This
condition often affects people who have anxiety
disorders. It is a faulty thinking and behavioral pattern that can affect a
person's mindset. Once a person encounters this cognitive issue, they will typically
disregard their positive attributes and achievements in life.
Some steps can be taken
to help us eliminate these limiting beliefs. We will be able to appreciate and
savor the positive events more. It is time for you to counter these negative
behavioral patterns that may result in anxiety
disorders by following our tips to deal with cognitive disorders below..
Relaxation Technique
By encouraging
your kids to do regular practice of any relaxation techniques, they will
dramatically reduce your episodes of panic attacks and anxiety. With a simple breathing exercise, they will normalize
their breathing and prompt them to think correctly. When people are anxious,
they take rapid and shallow breaths, which affect the level of air in their
system. It can result in muscle tension, dizziness, and increased heart rate.
Visualization can also help them embrace their positive traits fully. By simply
imagining themselves in a stress-free and peaceful situation, they will reach
an elevated state of physical and mental relaxation. It can also reduce their depression and help them sleep peacefully.
Reframing Their Mindset
Your kids
suffering from low self-esteem and depression
may not fully enjoy their achievements in life. Instead of expressing their
gratitude towards this joyous event, they will typically deny their rights.
However, if you told them that it is important to show appreciation towards the
efforts of others, then they might reconsider it. For instance, you can say that
the organization has taken measures and steps to prepare the awarding ceremony
or the plaque. Perhaps then, he will recognize his efforts and realize that he
truly deserves the award.
Coping Technique
Your kid has
probably failed to realize how hard work contributes to improving his skills
and talents. If this goes on, they will learn how to easily dismiss their good
attributes and achievements, leading to anxiety
and poor confidence. By introducing them to different coping techniques, they
would know how to acknowledge the advancements that they made. They can either
inject positive affirmations to themselves. For instance, if they think that
their achievement is pure chance, they can repeatedly tell themselves that they
deserve that recognition. Simply repeating positive affirmations will help in
reducing this type of cognitive distortion.
Having pride in
your accomplishments is not a form of arrogance. We all have that unique talent,
and we all deserve to be recognized. For parents, follow the tips we provided
above to deal with cognitive distortions and prevent them from resulting in depression.
The next time that someone complimented your kids for their accomplishments and
positive attributes, they will feel grateful and will have the ability to
express their gratitude positively.
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