Zniekształcenia poznawcze:
Jak je wykryć i zneutralizować?
Czym są zniekształcenia poznawcze?
Zniekształcenia poznawcze to automatyczne, często nieświadome błędy w myśleniu, które zniekształcają rzeczywistość i utrudniają obiektywną ocenę sytuacji. Są one naturalną częścią ludzkiego doświadczenia, ale gdy występują zbyt często, mogą prowadzić do obniżonego nastroju, stanów lękowych, konfliktów interpersonalnych i zniekształconego obrazu siebie oraz świata.
Rodzaje zniekształceń poznawczych:
- Myślenie czarno-białe (wszystko albo nic)
Przykład: “Skoro nie zdałem egzaminu, to jestem głupi.”
Skutek: Skrajne oceny siebie prowadza do obniżonego poczucia własnej wartości. - Katastrofizacja
Przykład: “Jeśli się pomylę, to na pewno wszyscy będą się ze mnie śmiać”
Skutek: Zwiększenie lęku, unikanie sytuacji społecznych. - Personalizacja
Przykład: “To moja wina, że kolega miał zły dzień.”
Skutek: Nadmierne poczucie odpowiedzialności za emocje innych. - Etykietowanie
Przykład: “Jestem przegrywem.”
Skutek: Utrwalanie negatywnego obrazu siebie. - Wybiorcze wzmacnianie negatywów (efekt potwierdzenia)
Przykład: “Skoro on mnie nie lubi, to chyba wszyscy mnie nie lubią”
Skutek: Zniekształcony obraz rzeczywistości, ignorowanie pozytywów. - Nadmierne “powinności”
Przykład: “Powinienem być zawsze miły i kompetentny.”
Skutek: Wewnętrzna presja, poczucie winy i wstydu. - Przewidywanie przyszłości
Przykład: “I tak mi się nie uda, nie ma sensu próbować.”
Skutek: Pasywność, brak motywacji do działania. - Wyolbrzymianie/umniejszanie
Przykład: “Popełniłem gigantyczny błąd.”
Skutek: Niesprawiedliwa ocena sytuacji i siebie. - Pomniejszanie pozytywów
Przykład: “Każdy mógłby to zrobić, to nic takiego.”
Skutek: Brak doceniania własnych osiągnięć. - Dyskredytowanie własnych sukcesów (syndrom oszusta)
Przykład: “Dostałam awans, ale pewnie tylko dlatego, że mieli braki kadrowe.”
Skutek: Chroniczne poczucie bycia “fałszywym ekspertem”. - Oczekiwanie sprawiedliwości
Przykład: “Nie zasłużyłem na to, że mnie pominięto.”
Skutek: Złość i frustracja, gdy świat nie działa według naszych zasad. - Selektywna uwaga
Przykład: “Popełniłem jeden błąd, więc cała prezentacja była zła.”
Skutek: Tracenie z pola widzenia całości. - Nadmierne generalizowanie emocji
Przykład: “Skoro czuję się beznadziejnie, to znaczy, że jestem beznadziejny.”
Skutek: Traktowanie emocji jako faktów. - Fuzja myśli i działań
Przykład: “Skoro pomyślałem o skrzywdzeniu kogoś, jestem złym człowiekiem.”
Skutek: Nadawanie zbyt dużego znaczenia samym myślom. - Uogólnianie
Przykład: “Zawsze zawalam ważne sprawy.”
Skutek: Budowanie fałszywego obrazu siebie. - Czytanie w myślach
Przykład: “Na pewno myślą, że jestem nudny.”
Skutek: Lęk społeczny, unikanie kontaktów. - Myślenie magiczne
Przykład: “Jeśli będę miał złe myśli, to coś złego się wydarzy.”
Skutek: Nadmierna kontrola, rytuały, lęki obsesyjne.
Jak pracować ze zniekształceniami poznawczymi?
- Defuzja poznawcza (z terapii ACT)
- Uczy dostrzegać myśli jako tymczasowe zjawiska, a nie fakty. Pomaga nabrać dystansu do destrukcyjnych przekonań.
- Przykład: Zamiast “Jestem niekompetentny” mówisz: “Mam myśl, że jestem niekompetentny”. To zmniejsza siłę tej myśli i pozwala na większy wybór działania.
- Kwestionowanie myśli (CBT)
- Sprawdzaj, czy Twoje przekonania mają oparcie w faktach.
- Przykłady pytań: Czy mam dowody? Czy to zawsze się zdarza? Jakie są inne możliwe wyjaśnienia? Czy powiedziałbym to komuś, kogo kocham?
- Technika podwójnego standardu
- Traktuj siebie z takim samym współczuciem jak bliskich.
- Przykład: Gdy myślisz: „Zawaliłem prezentację”, zapytaj: „Co powiedziałbym przyjacielowi w tej sytuacji?”
- Dziennik myśli
- Zapisuj automatyczne myśli, emocje, kontekst i alternatywne interpretacje. Pomaga zauważać wzorce i zmieniać je w czasie.
- Przykład: Opisz sytuację: „Szef skrzywił się, gdy mówiłem, o swoim projekcie”. Myśl: „Na pewno się mu nie spodobał”. Alternatywa: „Może miał zły dzień”.
- Techniki mindfulness
- Praktykowanie uważności pomaga obserwować myśli bez utożsamiania się z nimi.
- Przykład: Skup się na oddechu i pozwól, by myśli przepływały jak chmury — nie musisz za nimi podążać.
- Zmiana perspektywy
- Rozwijanie elastyczności poznawczej.
- Przykład: Zamiast „To moja wina” zapytaj: „Jak spojrzałby na to ktoś z zewnątrz?”, „Jakie są inne interpretacje tej sytuacji?”
Chcesz poznać jeszcze lepiej wyżej opisane techniki? A może zastosowanie ich stanowi dla ciebie wyzwanie?
Nie czekaj! Umów się na wizytę do specjalisty, na naszej stronie.
Psycholog Paweł Czakon
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