Cuando los pensamientos se equivocan
Los pensamientos automáticos son el diálogo interno que tenemos con nosotros mismos. Suelen ser frases cortas, imágenes o palabras claves que llegan de sorpresa, de manera involuntaria y espontánea. Aparecen tan rápidamente en nuestra conciencia, que no podemos anticiparlos y les damos veracidad, muchas veces sin cuestionarlos.
Lo que pensamos está guiado por las creencias que construimos a lo largo de nuestras vidas a partir de nuestra crianza, las relaciones con los demás y las situaciones que fuimos viviendo.
Cuando la persona está tranquila, puede analizar y reflexionar sobre el auto diálogo y descartar lo que no le parece apropiado. Cuando la persona esta atormentada por ansiedad, estrés o depresión estos pensamientos pueden estar distorsionados dando una interpretación diferente o falsa de la realidad. A esto se llama distorsiones cognitivas.
Por ejemplo, una persona que tiene ansiedad social, puede pensar al entrar en un salón con gente: “voy a hacer el ridículo y todos me van a estar mirando”. Si la persona tiene temor al encierro, cuando esté frente a un ascensor pensará: “si se traba el ascensor me va a dar un ataque”. Una persona se cruza con un conocido en la calle y no lo saluda cree: “quién se piensa que es para ignorarme, es un engreído”.
Estos pensamientos distorsionados desencadenan nuestros peores miedos, y si no logramos debatirlos, les creemos, sintiéndonos más temerosos, molestos o angustiados.
Acá están algunos de ellos para que puedas detectarlos, y aprender a modificarlos:
- FILTRO MENTAL: Se filtra lo negativo, lo positivo se olvida. Toma en cuenta solo los sucesos que apoyan su miedo. Suele decir: «No puedo soportar esto», «No aguanto que..», «Es horrible», «Es insoportable».
- PENSAMIENTO POLARIZADO: Las cosas se valoran como buenas o malas, blancas o negras, olvidando grados intermedios. Un error o equivocación me lleva a la conclusión de que soy un «Fracasado», «Cobarde», «Inútil», etc.
- SOBREGENERALIZACIÓN: Si ocurrió una vez, va a ocurrir siempre. Si me fue mal en un examen pienso «Nunca terminaré la carrera». Otra persona que se siente triste piensa: «Siempre estaré triste». En esta distorsión suele escucharse frases como: Todo me sale mal.. Nadie me quiere.. Nunca voy a poder.. Siempre fracaso.. Todos me critican.. Nadie me va a ayudar».
- VISIÓN CATASTRÓFICA: consiste en adelantarse a los acontecimientos de modo dramático sin prueba alguna de que va a ocurrir eso. Anticipan que las cosas van a salir mal, piensan «¿Y si me ocurre a mí… tal cosa que haría?.
- PERSONALIZAR: habito de relacionar, sin base suficiente, los hechos del entorno con uno mismo, «Lo dice por mí», o se compara permanentemente con los demás «Hago esto mejor (o peor) que tal».
- FALACIA DE CONTROL: Las personas con esta distorsión suelen creerse responsables de todo lo que ocurre a su alrededor, o bien en el otro extremo se ven impotentes y sin control sobre los acontecimientos de su vida; dicen “no puedo hacer nada para estar mejor”.
- FALACIA DE JUSTICIA: consiste en la costumbre de valorar como injusto todo aquello que no coincide con nuestros deseos y necesidades. La persona se queja: «!No hay derecho a..», «Es injusto que..».
- LECTURA DE PENSAMIENTO: Asumir que se lo que los demás están pensando o sintiendo en determinada situación, sin evidencia alguna.
- RAZONAMIENTO EMOCIONAL: la persona cree que lo que siente emocionalmente es cierto. Si una persona se siente irritado es porque alguien ha hecho algo para alterarle, si se siente ansioso es que hay un peligro real, etc.
- FALACIA DE CAMBIO: Consiste en creer que el bienestar de uno mismo depende de manera exclusiva de los actos de los demás. Son los otros quienes han de cambiar primero su conducta por ejemplo «La relación de mi matrimonio solo mejorará si cambia mi marido», “si mis hijos se portaran mejor, no me enojaría”.
- ETIQUETAR: poner una etiqueta globalizadora a nosotros mismos o a los demás con una visión estereotipada e inflexible. Se suele expresar diciendo: «Soy un perdedor», «Es un irresponsable».
- MINIMIZACION/MAGNIFICACION: Le quita valor a las propias aptitudes y logros minimizándolos, al tiempo que magnifica las experiencias negativas.
- CULPABILIDAD: Consiste en atribuir la responsabilidad de los acontecimientos a uno mismo o bien a otros, sin base suficiente y sin considerar otros factores que contribuyen a los acontecimientos.
- LOS DEBERÍAS: mantiene reglas rígidas y exigentes sobre como tienen que suceder las cosas o ser las personas. Cualquier desviación es insoportable y conlleva a una grave alteración emocional. Suele expresarse con frases que comienzan con: «Debería de…», «No debería de..», «Tengo que..», «No tengo que…», «Tiene que..».
- TENER RAZÓN: Consiste en la tendencia a pensar ante un desacuerdo con otra persona, que el punto de vista de uno es el único correcto y cierto. Se hace imposible llegar a acuerdos y valorar el punto de vista del otro.
- FALACIA DE RECOMPENSA DIVINA: Consiste en la tendencia a no buscar solución a problemas y dificultades actuales suponiendo que la situación mejorará «mágicamente» en el futuro.
En conclusión, cuando una persona se deja guiar por sus pensamientos distorsionados puede ver afectadas sus emociones, sus conductas, y las relaciones con los demás, provocando gran malestar y conflictos.
La Terapia Cognitivo Conductual utiliza la técnica de reestructuración cognitiva para ayudar a reemplazar las distorsiones por pensamientos más racionales y adaptativos, que permiten interpretar las situaciones con una mirada diferente.
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