Cognitive Distortions

Depending on the research study, an average person experiences between 6,000 and

70,000 thoughts a day, with the majority of these being negative. Frequently, these negative

thoughts can have an impact on our mood and behavior. When we evaluate our thoughts, we

may observe that a number of them fall under the category of cognitive distortions. The

American Psychological Association defines cognitive distortions as “faulty or inaccurate

thinking, perception or beliefs.” Almost everyone experiences cognitive distortions, however,

for some they may be more frequent and lead to decreased wellbeing. Once we are aware of

these distortions, we can work on challenging them. Participating in psychotherapy can also be

beneficial, as your therapist can point out when you may be experiencing these distortions and

assist you in reframing thoughts. Below are some of the most common cognitive distortions.

Catastrophic thinking: You assume the worst-case scenario will occur in every situation.

Example:

You have a slight head cold, but assume the worst and believe you may be chronically

ill

All or nothing thinking: You view the world in black and white terms, and observe things,

people or places as "all good or all bad".

Example: You are having a bad day, and have the thought: "Everything is always terrible;

nothing good ever happens.”

Mental Filtering: You filter out the positive in each situation, and focus on the negative instead.

Negative details are magnified.

Example: You are generally a good student, but receive a "C" on your last exam. You think to

yourself that you are a poor student, and disregard your past successes.

Emotional Reasoning: You do not consider objective facts, but instead, believe one's own

emotions reflect true reality;

Example: "I am feeling anxious, so I must be in danger.";

Personalization: You assume responsibility for things that are out of your control, take things

personally, or believe others are intentionally excluding or targeting you.

Example: Your friend forgets to text you to hang out; you automatically assume this is because

"you are a bad friend".

By Jade Caswell, Registered Mental Health Counselor Intern

The Gut-Brain Connection

Did you know that your gut health could be related to your mental health and wellness?

The gastrointestinal tract is sensitive to emotions. Sadness, anger, or anxiety can trigger reactions in the gut. If you've ever felt anxious or had "butterflies in our stomach," you know that emotions can influence how we feel physically. For years, researchers knew that anxiety and chronic stress were associated with gastrointestinal conditions, such as IBS. Recent research indicates, however, that there is a bidirectional relationship between brain and gut health. That is, anxiety and chronic stress may contribute to gastrointestinal distress, while inflammation in the GI tract can also send signals to the nervous system that cause mood changes. Neurotransmitters in the gut can also affect the brain and sense of wellbeing, and the gut-brain axis is also related to the immune system.

There are tens of trillions of microorganisms that are found in the gut and help maintain gut health. A balanced gut microbiome may be associated with improved mental and physical wellbeing, while imbalances in the gut microbiome may be associated with GI distress and mood instability. If you struggle with chronic anxiety, stress or depression, with accompanying gastrointestinal distress, it may be beneficial to start altering the bacteria in the gut through nutrient rich and probiotic foods, exercise and stress management techniques. Read more below about lifestyle changes you can make to heal the gut-brain connection.

1. Diet. Research has shown that a few food groups may be responsible for altering gut bacteria and improving brain health. These food groups include omega 3 fatty acids (oily fish), fermented foods (yogurt, kefir), foods high in fiber (nuts, seeds, whole grains), polyphenol-rich foods (cocoa, green tea, coffee) and tryptophan-rich foods (turkey, eggs, cheese). Additionally, taking probiotics supplements can help maintain gut wellbeing.

2. Exercise. Regular exercise and movement has been demonstrated to rebalance gut bacteria and improve gut bacteria diversity. Exercising for only half an hour a few times a week can improve heart, brain and gut health.

3. Reducing stress. Stress management techniques such as mindfulness, guided meditation, progressive muscle relaxation or cognitive behavioral therapy have demonstrated efficacy in positively influencing the gut brain axis, reducing gastrointestinal distress, and improving quality of life. Please reach out to our office today to learn more about stress management opportunities and CBT-focused counseling services!

By Jade Caswell, MA, Registered Mental Health Counselor Intern

How to Self-Validate by Jade Caswell, MA

Validation from others is something we all seek, however, sometimes we forget that it is

important to validate ourselves, and our own feelings as well. If we struggle with low self-

esteem, we may obsess over being validated by others, or constantly seek approval from others

around us-- including parents, friends, partners or bosses. In the absence of external self-

validation, we may question our own value. Additionally, if we didn't have caregivers validating

our feelings growing up, we may struggle to understand how to give ourselves this validation

now that we are adults or may continue to invalidate our own feelings.

By definition, self-validation means accepting your own thoughts and feelings without

judgement. To self-validate, we do not have to believe that our thoughts or feelings are justified,

but we do need to acknowledge they are there and accept them just as they are. Denying or

fighting against these thoughts and feelings can intensify emotional suffering. Self-validation can

also be a tool for managing our emotions, as we may become more able to identify our feelings,

strengthen our emotional connection with ourselves, and soothe ourselves in times of emotional

distress. Listed below are a few simple steps to practice self-validation in our own lives.

1. Become Mindful of Thoughts and Feelings. The first step towards practicing self-validation

is to be mindful of our own thoughts and feelings, and mindfully observe these. It is important

not to judge or try to push away these emotions, but accept that you are experiencing them in the

moment. You may realize the thoughts you are having are irrational, however, validate that they

exist and are powerful in the moment. Try to fully experience these feelings that may come up,

and locate them in the body, if possible.

2. Practice Self-Validating Statements. After acknowledging and mindfully accepting our

emotions, it can be helpful to practice self-validating statements that affirm our own worth.

Below are examples of some statements:

 It’s normal to feel this way.

 My feelings are valid.

 This is hard. What do I need to cope or feel better?

 It’s okay to cry.

 I’m making progress.

 I gave it my best effort.

 I’m more than my accomplishments or failures.

 My self-worth isn’t based on other people’s opinions.

 My feelings matter and I will listen to what they’re telling me.

3. Normalize Feelings. It is important to understand that everyone may become upset, sad, or

anxious sometimes. Emotional reactions are a natural part of life, and attempting to suppress or

trying to not feel emotions may do more harm than accepting emotions as a part of life, and

normalizing our own emotional experiences. Put simply, it can be more beneficial to acknowledge our feelings, accept them, and allow them to be there rather than pushing them

away or invalidating ourselves.

By Jade Caswell, MA, Registered Mental Health Counselor Intern