2023-06-07 09:31:56
say the scientific studies that he human brain is capable of generating daily between 6,200 and 70,000 thoughts a day. Of course, not all of these thoughts are equally important. In addition, there are many types of thoughts: deductive, creative, logicalect… Advances in neuroscience allow us to affirm that thoughts and emotions are directly related. Hence, it can be deduced that thinking well can help us improve our emotional well-being. According to a study published in the Journal Science we all experience throughout the day many repetitive or intrusive thoughtsas concerns o ruminations which, moreover, do not respond to reality, are negative and activate in us negative emotions it is included anxiety and stress. Knowing how to detect and rationalize them is very important because it allows us to elaborate real thoughts and not horror stories that deteriorate us physically and mentally.
What is a cognitive distortion and how it influences emotional suffering
The human brain is capable of generating between 6,200 and 70,000 thoughts a day. Many of them are intrusive and automatic thoughts.
As he explains psychologist Joaquín Mateu in his new book be you againWe don’t have to feel guilty about having thoughts we don’t like because it is completely natural. “The cognitive distortions They are thoughts that arise in certain situations and that are related to the discomfort that these can provoke you. They are the raw material of emotional sufferingso many psychologists they strive to detect them together with their patients and make them aware so that they develop alternative explanations before what they have had to live. The most characteristic thing about these thoughts is that they end up becoming automatic and silentlike a kind of mental routine“, explains the expert. For example: “it’s my fault” (culpability), “disaster is going to happen” (catastrophism), “And if…” (anticipation), etc… According to the psychologist, these cognitive distortions They have four traits that can help you differentiate them from other thoughts”:
- They are not objective they do not adjust to the reality of the facts with sufficient precision.
- they are useless in order to solve the problems of your daily life.
- Emotions precipitate that overwhelm you
- are basted with rigid or inflexible wordseven cruel.
The 4-question method to identify intrusive negative thoughts
There are many methods to reduce the power of negative thoughts and unrealistic about our emotions but there is nothing more effective than detect us and transform them. American author and speaker Byron Kateproposes a method that calls from the 4 questions. What does it consist of? It’s about asking yourself 4 questions every time you sit down depressed, sad, angry, anxious, scared, or out of control.
- the thought is real?
- Can I be absolutely sure that it is TRUE?
- how do i I feel when i think this
- who would be yo without this thought?
After asking you these questions, the author proposes to transform the original thought into its opposite and watch what happens. This shift in perspective can help you reframe thinking initial and see things differently. It is the first step to open yourself to new possibilities of thinking and acting.
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