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Cognitive Distortions• Exercises• Resilience

List of Cognitive Distortions and How to Challenge Them (PsyCap 14)

June 27, 2021
how to challenge cognitive distortions

We all have experienced limiting, self-defeating thoughts at one point or another. Have you ever tried to pinpoint them and figure out what is actually going on inside your head? Using a list of cognitive distortions is very helpful if you want to identify, challenge and adjust your negative thoughts. The following may resonate with you: This will never get better I mess up all the time I…

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Cognitive Distortions• Exercises• Resilience

Challenge Cognitive Distortions to Build Resilience Now (PsyCap 13)

June 14, 2021
close up photo of water splashing

In this series of posts, we are learning how to build the psychological capital (PsyCap) dimension of resilience using a cognitive behavioral therapy (cbt) approach. A major part of cbt is to identify and challenge cognitive distortions that limit our optimal psychological functioning. We all at least on occasion have limiting, self-defeating considerations. Even if such thoughts are not severe enough for clinical diagnosis, they can still limit…

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Cognitive Distortions• Exercises• Resilience

Cultivate Resilience Now by Using This Awesome Technique (PsyCap 12)

June 6, 2021
cultivate resilience

In this post we continue our series on applying cognitive behavioral therapy (CBT) techniques to cultivate resilience. A basic premise of CBT is thoughts, feelings and actions are interconnected. One explanation of this cognitive model is thoughts influence feelings which in turn affect behaviors. These behaviors then reinforce thoughts. Let’s say I believe people don’t think I am competent. When my manager asks me a question in a…

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Cognitive Distortions• Exercises• Resilience

Build Resilience: Why CBT is a Great Way (PsyCap 11)

May 31, 2021
build resilience for mental clarity

Build Resilience using Cognitive Behaviroal Therapy (CBT) One of the most striking things about resilient individuals is their ability to maintain mental clarity when confronted with challenging circumstances. Such a quality helps you to evaluate situations accurately and respond in an ideal way when confronted with setbacks. CBT is an effective approach to build resilience, because it helps adjust cognitive distortions that limit our ability to see things…

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Cognitive Distortions• Exercises• Resilience

CBT Techniques You Want to Use Now to Build Resilience at Work (PsyCap 10)

May 2, 2021
cbt techniques to build resilience

In the last article I introduced the PsyCap resource of resilience, which is the ability to bounce back in the face of setbacks, challenges, and adversity. We all want to be more resilient, but how? Research shows that cognitive behavioral therapy (CBT) is related to increases in resilience. In this post I will show you how to apply cbt techniques to become a more resilient person. A cornestone…

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Exercises• Optimism

Using Best Possible Self to Better Mood (PsyCap 5)

March 14, 2021
best possible self for better mood

Introduction to Best Possible Self The best possible self (BPS) exercise is one of the most popular and effective positive psychological interventions. Several studies have shown that by doing this visualization exercise regularly, for example once a week over the period of a month, you can significantly increase your positive mood, optimism, and overall well-being. Furthermore, research shows that writing about your best possible self corresponds with decreased…

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Exercises• Optimism

How to Practice Gratitude – Simple Daily Exercises (PsyCap 4)

March 6, 2021
Gratitude Signage

Practice Gratitude and Reap These Benefits When was the last time that you considered the things in your life that you are grateful for? Perhaps your parents told you as a child to count your blessings! As it turns out, this is a profitable exercise that we as adults often neglect. There is a strong scientific basis that supports the notion that enhancing one’s gratefulness, thankfulness or gratitude…

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Exercises• Optimism

ABCDE Model of Optimism – How to Become more Optimistic (PsyCap 3)

February 27, 2021
ABCDE Model

ABCDE Model of Optimism In this post, you’ll learn how to initate positive change in your work environment, so that you’re more energized and equipped to reach your goals. To help us with this endeavor, we turn to the ABCDE model of optimism. This highly effective exercise has a strong empirical backing and is easy to implement. In case you missed my first article on optimism, please have…

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Exercises• Optimism

How to Have a More Optimistic Mindset (PsyCap 2)

February 19, 2021
Optimistic Mindset

What is Optimism? Is optimism just about seeing the cup as half full? Does having an optimistic mindset imply being naïve and negligent in one’s assessment of risk? There is such a thing as unrealistic optimism. This involves overestimating the likelihood of positive events and underestimating the likelihood of negative events. However, in this article I am not talking about or advocating an unrealistic optimism. I am refering…

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