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What are T charts? CBT?

Updated: May 31, 2023

T-Charts, also known as "Twisted Thinking" charts, are a cognitive-behavioral therapy tool developed by cognitive therapist Sam Obitz to help individuals identify and challenge distorted thinking patterns. These charts aim to address ten common cognitive distortions or "twisted ways of thinking." Here is a summary of these distortions:

1. All-or-Nothing Thinking: Seeing things as black or white, without considering shades of gray or alternative possibilities.

2. Overgeneralization: Drawing broad negative conclusions based on limited or isolated incidents.

3. Mental Filter: Focusing excessively on negative details while ignoring positive aspects of a situation.

4. Disqualifying the Positive: Rejecting positive experiences by convincing oneself that they don't count or aren't meaningful.

5. Jumping to Conclusions: Making assumptions without sufficient evidence. This distortion includes mind-reading (believing you know what others are thinking) and fortune-telling (predicting negative outcomes).

6. Magnification and Minimization: Exaggerating the importance of negative events or personal shortcomings while downplaying positive aspects.

7. Emotional Reasoning: Believing that your emotions define reality, assuming that if you feel a certain way, it must be true.

8. "Should" Statements: Imposing rigid rules on yourself or others, leading to feelings of guilt, resentment, or frustration.

9. Labeling: Attaching negative labels or judgments to yourself or others based on specific behaviors, instead of considering the context or the whole person.

10. Personalization: Assuming excessive responsibility or blame for events or situations that are beyond your control.

By recognizing these distorted thinking patterns, individuals can challenge and replace them with more balanced and realistic thoughts, leading to improved emotional well-being and more accurate perceptions of themselves and the world around them.

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