Cognitive Distortions and Breathing

  Another pearl from the cognitive behavioral theory is recognition of cognitive distortions. We have all experienced at least one (if not many) of these in our lifetime, and likely will continue. The magic is when we recognize it and work through it so that it does not take over our thoughts and actions.

All-or-nothing thinking is so easy to do. It is what leads us into eating poorly the rest of the day after a co-worker brings in donuts for breakfast. Or that a single mistake can make it seem like an entire project is ruined.

 

 We've already talked about positive (or neutral) self-talk, but it also helps to stay "in the moment", assess fact vs. feeling, and to try out deep breathing, to recenter and give ourselves time to react.

• Staying "in the moment" - not always the easiest thing to do, but perhaps the most impactful.

• Assessing fact vs. feeling - is what I'm feeling an actual fact, or just a feeling I need to work through?

• Deep breathing

There are a few ways to do deep breathing, which can be done anytime and anywhere, so it is one of our most powerful tools.

Box Breathing

4 seconds in, 4 second hold, 4 seconds out, 4 seconds hold, and repeat

Kids (or adults) can use the palm of their hand and trace it like a box for a tactile input as well

4-7-8 Breathing

4 seconds in, 7 second hold, 8 seconds out

This should be an abdominal breath where your belly really sticks out, not the time to worry about your weight loss goals

5 Finger Breathing

Each finger is a different size, so tracing them allows for inhaling and exhaling at different lengths of time

The tactile input of tracing fingers also helps some

Remember, you can practice deep breathing at any time. In front of others, or in the bathroom or break room, it will allow you to reset and return to the present moment.

 Personally, I've done significant work in the areas of mental filtering, overgeneralizing, and should statements. I still have work to do in all-or-nothing thinking. 

 Do you recognize a cognitive distortion that seems to take over when things aren't going as planned?

TL;DR

• Cognitive distortions come in all shapes and sizes, and it is likely we have all experienced one or another in our lives.
• Positive self-talk, staying "in the moment", assessing fact vs. feeling, and deep breathing are all good techniques to work through and overcome these less than helpful thought patterns.
• Deep breathing can be done anywhere and at any time.