Cognitive Distortions Filtering Worksheet Mental Health Worksheets

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Table of Contents

• What is Mental Filtering?
• Example 1: Relationship Issues
• Example 2: Job Stress
• Example 3: Body Image
• How to Overcome Mental Filtering?

What is Mental Filtering?

Mental filtering, also known as selective thinking, is a cognitive distortion where we focus only on the negative aspects of a situation and ignore the positive ones. It’s like seeing the world through a filter that only allows negative thoughts and feelings to pass through. Mental filtering can be a symptom of anxiety, depression, or other mental health disorders, but it can also affect anyone.

When we engage in mental filtering, we tend to discount positive experiences and focus only on the negative ones. For example, if you receive ten compliments and one criticism, you may only remember the criticism and forget all the positive feedback you received. This can lead to a skewed perception of reality and affect our mood, self-esteem, and relationships.

Example 1: Relationship Issues

Imagine you’re in a relationship, and your partner forgets your birthday. Despite all the good things your partner has done for you, you only focus on this one mistake and start to doubt the relationship. You might think, “If my partner doesn’t care about me enough to remember my birthday, then maybe they don’t really love me.” This type of thinking can lead to unnecessary conflict and damage the relationship.

To overcome mental filtering in relationships, try to focus on the positive aspects of your partner and the relationship. Instead of dwelling on the negative, remind yourself of the things your partner does well and why you love them. Remember that everyone makes mistakes, and it doesn’t mean your partner doesn’t care about you.

Example 2: Job Stress

Job stress is a common cause of mental filtering. When we’re stressed at work, we tend to focus only on the negative aspects of our job and ignore the positive ones. For example, if you have a difficult boss, you might only focus on their negative traits and forget about the good things they do. This can lead to burnout and affect your mental health.

To overcome mental filtering at work, try to focus on the positive aspects of your job. Remind yourself of the things you enjoy about your job, the skills you’ve developed, and the positive impact you’re making. If you’re having difficulty with a difficult boss, try to focus on their positive traits and communicate your concerns in a constructive way.

Example 3: Body Image

Mental filtering can also affect our body image. For example, if you’re unhappy with your weight, you might only focus on the negative aspects of your body and ignore the positive ones. This can lead to low self-esteem and affect your mental health.

To overcome mental filtering related to body image, try to focus on the positive aspects of your body. Remind yourself of the things your body can do, the things you like about your body, and the positive things others have said about your body. If you’re struggling with body image, seek support from a therapist or counselor who can help you develop a more positive body image.

How to Overcome Mental Filtering?

To overcome mental filtering, it’s important to recognize when you’re engaging in this type of thinking. Once you’ve identified the negative thoughts, try to challenge them with positive thoughts and facts. For example, if you’re feeling anxious about an upcoming event, remind yourself of the times when you’ve successfully handled similar situations in the past.

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You can also try to reframe the situation in a more positive way. For example, instead of seeing a mistake as a failure, you can see it as an opportunity to learn and grow.

Mindfulness practices such as meditation and deep breathing can also help you become more aware of your thoughts and feelings and reduce mental filtering.

Conclusion

Mental filtering can affect anyone, but it doesn’t have to control our lives. By recognizing when we’re engaging in this type of thinking and challenging it with positive thoughts and facts, we can overcome mental filtering and develop a more positive outlook on life.