How to Deal with Cognitive Distortions

 

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.