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on 2025-07-30
High level way to use CBT in your life
3 M’s of Irrational Thinking
The 3 big cognitive distortions and biases:
- Magnifying: Zooming in on something so much that you blow it out of proportion.
- Minimizing: Mentally shrinking down whatever is going well, making it easy to ignore and diminishing its importance
- Making Stuff Up: Letting your imagination get the better of you. We often feel certain that our thoughts are true without any supporting evidence. And we routinely make up stories about ourselves, other people, and the future – stories that are either false or unlikely to be true.
- Mindreading
- Predict the future
- Turn our emotions into beliefs
The 3 P’s for Remedies
For when you find yourself doing the 3 M's:
- Perspective: Try to re-frame and look at things differently
- Find the Positive: Actively look for good things:
- Things that are going well
- Things that aren’t going wrong
- Things to be grateful for
- Permission to be Human: Give yourself and others permission to be imperfect (Grace/Forgiveness)
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