![]() This is when we magnify negative events and discount positive ones. For example, someone may assume they are a horrible student because they do poorly on one test. This is when someone gives more impact to something than it really has. So when a friend is in a bad mood, the person assumes it must be their fault. ![]() ![]() Here, someone concludes that another’s behavior or mood is because of them. ![]() In other words, events are wonderful or terrible, with no recognition of the grey areas in between. In this way of thinking, you interpret events as in extremes (all or nothing). Here are some common, recurring self-defeating interpretations: Examining this further may help you gain perspective of your emotional reactions. When your emotional reaction is disproportionate to the event, it is likely due to your rapid, undetected interpretation of that event, more than to the event itself. Your interpretations can seem so rapid (or automatic) that you may not realize they are happening. When you stop to think about it, each event could yield a variety of emotional responses your interpretation of the event helps link a particular emotional response to that event. While it’s natural to think that you are responding only to the events of your life, you make interpretations or judgments of these events based on your perceptions of the event or person. Often feelings relate to your interpretations of events more than to the events themselves. Continuing with this same example, once you recognize your feelings, you may then more clearly understand and articulate your concerns with your friend. Making the connection between life’s events and your feelings is very useful. For example, if you have an angry facial expression or tone of voice when you are talking with a particular friend, it may be that you are angry or frustrated with that person without recognizing it. If you aren’t sure how you feel, but you realize that you are acting in a way that sends a clear message to others, you may be able to infer what you are feeling from your behavior.
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