{"id":1131,"date":"2015-04-19T10:52:20","date_gmt":"2015-04-19T14:52:20","guid":{"rendered":"http:\/\/sites.music.mcgill.ca\/mpbs\/?page_id=1131"},"modified":"2015-04-23T09:33:27","modified_gmt":"2015-04-23T13:33:27","slug":"understand-and-conquer-those-negative-thoughts","status":"publish","type":"page","link":"https:\/\/sites.music.mcgill.ca\/mpbs\/understand-and-conquer-those-negative-thoughts\/","title":{"rendered":"Understand and conquer those negative thoughts\u2026"},"content":{"rendered":"

Cognitive Distortions<\/strong><\/h1>\n


\n\"chicago\"<\/strong><\/p>\n

<\/h3>\n

How many of these traps have you fallen into?<\/h3>\n

Adapted from: \u00a0Burns, D. D. (1999).\u00a0Feeling good: The new mood therapy<\/em>. New York: Collins.<\/p>\n

 <\/p>\n

All-or-Nothing Thinking \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u201cI\u2019m a terrible musician\u201d \u00a0 \u00a0<\/strong><\/p>\n

\"All\"\"nothing\"This happens when we evaluate things in extreme, black-or-white categories. Imagine a straight A student who receives a B on an exam and thinks \u201cNow I\u2019m a total failure.\u201d A music student whose performance falls short of perfect might see him or herself as a failure. This thinking forms the basis for perfectionism and is unrealistic as life is rarely only one way or the other.<\/p>\n

 <\/p>\n

 <\/p>\n

Overgeneralization \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u201cI\u2019m never going to be able to play in tune\u201d<\/strong><\/p>\n

\"tuner\"\"Overgeneralization\"This thinking fault has us believe that one negative event will occur over and over in a never-ending pattern. After being rejected once by a boy, a girl incorrectly thinks \u201cI\u2019ll be lonely and miserable all of my life.\u201d A musician plays a few important solo notes out of tune and they think it will happen forever.<\/p>\n

 <\/p>\n

 <\/p>\n

Mental Filter \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u201cThat mistake ruined my whole recital\u201d<\/strong><\/p>\n

\"Mental\"Mental\"MentalThis distortion has us fall into the trap of dwelling on a single negative detail exclusively, believing the entire situation is negative.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Disqualifying the Positive \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u201cThey\u2019re just being nice\u201d<\/strong><\/p>\n

\"Disq\"DisqualThis distortion starts with our belief that we\u2019re not as good as everyone else. \u201cI\u2019m second rate.\u201d Falling victim to this thinking sees people turning neutral and positive experiences into negative ones. You hear applause or receive compliments and respond with \u201cThey\u2019re just being nice\u201d or \u201cThat was a fluke. It doesn\u2019t count.\u201d With these thoughts we mentally disqualify the positive. \u00a0When things are going well and a small setback happens we quickly return to negative thinking. \u201cThat proves what I\u2019ve known all along.\u201d<\/p>\n

 <\/p>\n

Magnification and Minimization \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u201cThat mistake ruined my reputation\u201d<\/strong><\/p>\n

\"Magnification\"\"minimization\"This distortion if often referred to as a \u201cbinocular trick\u201d as we can either blow things out of proportion or choose to shrink them. \u201cThat mistake ruined my reputation\u201d is an example of magnification. You see your faults as gigantic and hideous because you are looking at them through the end of the binoculars that make them out of proportion. The opposite can also exist and we choose to see our accomplishments and strengths as small and insignificant. The lenses create the problem and maximize the imperfections while minimizing the positives.<\/p>\n

 <\/p>\n

Should Statements \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u201cI should have played better than that\u201d<\/strong><\/p>\n

\"should\"Should statements create a lot of emotional unhappiness in our lives. If our performance falls short of our desires or standards, \u201cI should have\u2026\u201d statements create a great deal of shame and guilt.\u00a0\u00a0 These feelings begin a cycle of pressure, frustration, anger, and resentment that often lead to a lack of motivation.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Labeling \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u201cI\u2019m a failure\u201d<\/strong><\/p>\n

\"Labelling\"Creating a negative self-image based entirely on your mistakes is labeling. You choose to label yourself instead of describing your error. \u201cI\u2019m a failure\u201d instead of \u201cI made a mistake.\u201d When you choose to label yourself based on your own inadequacies you are destined to feel pain and a lack of self-worth.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Why is this thinking so bad?<\/h3>\n

Inaccurate and distorted negative thinking leads very quickly to anxiety, disappointment and even depression.\u00a0 The resulting emotional upheaval blocks the clear, positive thoughts that allow us to focus with a realistic perspective and improve on musical or general things within our lives including friendships, family, and relationships.<\/p>\n

What can I do to conquer those negative thoughts?<\/strong><\/a><\/span><\/h1>\n

<\/h1>\n

[toggle title=”Photo”]Top photo sourced through Creative Commons.org<\/p>\n

Photo by Luca Vanzella<\/a><\/p>\n

All other photos by Brian Rice[\/toggle]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

Cognitive Distortions How many of these traps have you fallen into? Adapted from: \u00a0Burns, D. D. (1999).\u00a0Feeling good: The new mood therapy. New York: Collins.   All-or-Nothing Thinking \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 […]<\/p>\n<\/div>","protected":false},"author":162,"featured_media":0,"parent":0,"menu_order":17,"comment_status":"open","ping_status":"open","template":"","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","ngg_post_thumbnail":0,"footnotes":""},"class_list":{"0":"post-1131","1":"page","2":"type-page","3":"status-publish","5":"entry"},"acf":[],"yoast_head":"\nUnderstand and conquer those negative thoughts\u2026 - Music Performance and Body Seminar<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:type\" content=\"article\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:title\" content=\"Understand and conquer those negative thoughts\u2026 - Music Performance and Body Seminar\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:description\" content=\"Cognitive Distortions How many of these traps have you fallen into? 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