MENTAL HEALTH IN THE HEART OF MAUN

Throughout life, we all face difficult moments, make mistakes, and find ourselves trapped in negative thoughts. However, the way we treat ourselves during these times can make a huge difference. Self-compassion is a powerful tool for overcoming cognitive distortions—those incorrect and negative thought patterns that affect how we see ourselves and the situations we experience. What is Self-Compassion? 🤔 Self-compassion is the ability to be kind, understanding, and patient with ourselves in times of pain, failure, or difficulty. Instead of being self-critical or judging ourselves harshly, self-compassion allows us to treat ourselves with the same love and care that we would offer to a good friend in a similar situation. Kristin Neff, one of the pioneers in the study of self-compassion, defines this concept through three essential components: Self-kindness : Rather than being harsh with ourselves, we treat ourselves with kindness. Common humanity : Recognizing that all human beings go...

  Often, our minds are filled with automatic thoughts that influence how we see the world and how we feel. These thoughts can be distorted and negative, affecting our emotional health and our ability to make healthy decisions. Cognitive restructuring , a technique from Cognitive Behavioral Therapy (CBT) , is a powerful tool to question and change these negative thoughts, helping us to view situations in a more balanced and realistic way. What is Cognitive Restructuring? 🤔 Cognitive restructuring is a process that helps us identify and modify distorted or unrealistic thoughts that cause us emotional distress. Through this process, we can replace negative and unhealthy beliefs with more realistic and healthier thoughts. Cognitive restructuring is part of Cognitive Behavioral Therapy (CBT) , one of the most effective therapies for treating anxiety, depression, and stress-related issues. Why Question Our Thoughts? 🚨 Automatic thoughts, while a natural part of our mind, often lead us...

  We all have automatic thought patterns that, at times, distort our perception of reality. These distorted thoughts, while natural, can affect us deeply, preventing us from seeing situations clearly and generating unnecessary negative emotions. The first step to improving our mental health is learning to recognize these patterns and managing them effectively. What Are Distorted Thought Patterns? 🤔 Distorted thought patterns are ways of thinking that lead us to misinterpret situations. These thoughts are often automatic and not based on real facts but on distorted perceptions that affect the way we see the world, ourselves, and others. For example, a common pattern is catastrophizing , where we think the worst will always happen, even when there is no evidence to support it. Another common pattern is personalization , where we blame ourselves for everything that goes wrong, even when it’s not our responsibility. Common Types of Cognitive Distortions 🚫 All-or-nothing thinking : W...

  We often fall into the trap of using global labels : "I’m a failure," "Things never go well for me," "She’s selfish," "He’ll never change." Global labels are sweeping, absolute judgments we assign to people, ourselves, or situations based on limited experiences. This type of thinking can be harmful as it distorts reality, oversimplifies circumstances, and can keep us trapped in negative patterns. What Are Global Labels? 🤔 Global labels are a form of black-and-white thinking , where we view people or situations in absolute terms, without considering the complexities or nuances. Instead of recognizing a mistake or a challenge as an isolated event, we label the person or the situation as a whole, as if that moment or behavior defines the entire person. For example, if we make a mistake, we might think "I’m a failure," instead of recognizing that we made a mistake but that it doesn’t define our identity or abilities. Similarly, if we se...

Often, we find ourselves trapped in thoughts like "I should" or "I must" : "I should be more productive," "I have to be perfect in everything I do," "I should be in better shape," "I must please everyone." These phrases, though seemingly harmless, can create constant pressure, preventing us from enjoying the moment and affecting our mental health. What are "Should" and "Must" Thoughts? 🤔 "Should" and "must" thoughts are expressions of self-imposed rules that we often use to measure our behavior and achievements. They are rigid expectations we place on ourselves, without considering our abilities or circumstances. For example, if we think "I must always be the best," we are placing a burden on ourselves that forces us to meet standards that may be unrealistic or even harmful. These thoughts mostly arise from internal pressure to meet certain ideals or expectations, and they c...

Emotional reasoning is a thought pattern where we believe that our feelings reflect the objective reality of situations. In other words, if we feel something, we assume that emotion is a reflection of the truth. This type of thinking can lead us to make false conclusions and interpret reality in a distorted way, as emotions are not always based on concrete facts. What is Emotional Reasoning? 🤔 Emotional reasoning happens when we allow our emotions to guide our perception of the facts. For example, if we feel sad or anxious about something, we might think that our sadness or anxiety reflects the truth of that situation, when in reality, our emotions might stem from our personal interpretations, fears, or insecurities. 🌀 This thought pattern can cause us to make impulsive decisions, act reactively, and lose an objective perspective on situations, as we are interpreting everything through the filter of our emotions, without considering other factors or the actual evidence. Common Cases...