How to Overcome Personalization

How to Overcome Personalization

a customization Cognitive distortion is a type of thinking in which people blame themselves for external events over which they have no control. Learn how to use cognitive restructuring to control personalization.


Definition of Personalization

Personalization is a cognitive distortion in which a person places disproportionate blame on themselves in relation to the consequences of an outcome. For example, if a family relocates to a new town and a child struggles to make friends, a parent may blame themselves for the situation. Personalization is devoid of emotional reasoning and can lead to negative thoughts, low self-esteem, and social anxiety disorder.


What Are Cognitive Distortions?

Cognitive distortions are thought patterns that are exaggerated or illogical and reframe events, interactions, and contexts. People perceive themselves differently and negatively as a result of this negative thinking. Low self-esteem or a history of abuse can both contribute to this mental bias.

People who have cognitive distortions may interpret a positive experience as a negative event. Even when a person is happy, negative thinking can make them feel unworthy of love, friendship, or affection. Exaggerating and mis-labeling can lead to depression and the perpetuation of psychopathological states in many cases.


The Impact of Personalization

Personalization can have a negative impact on one's happiness and mental health. This mental framing can lead to negative self-talk and perpetuate negative thought patterns. Engaging in distorted thoughts can amplify self-doubt. Personalization can be isolating socially. People may not feel at ease around those who constantly blame themselves.


How to Overcome Personalization

If you are experiencing emotional distress as a result of personalization, seek psychotherapy from a mental health professional. Personalization and other types of cognitive distortions can be overcome with cognitive behavioral therapy (CBT). CBT is a psychosocial intervention in which mental health professionals work with patients to teach them self-blame coping skills.


A List of Cognitive Distortions With Examples

Cognitive distortions come in a variety of forms. Among the most common cognitive distortions are:

All-or-nothing thinking: This is a type of black-and-white thinking in which people perceive events, feelings, and reactions without comprehending the nuances of others' actions and emotions.

Being always correct: People who perceive opinions as facts exhibit this cognitive distortion. Perfectionists and people suffering from imposter syndrome may have difficulty accepting disagreement.

Catastrophizing: This is a cognitive distortion in which the worst possible outcome is given disproportionate weight, regardless of how remote the possibility of such an outcome is. It is also known as the binocular trick because it involves magnifying or downplaying the significance of events.

Disqualifying the positive: A cognitive distortion known as disqualifying the positive is the reduction of positive aspects of a situation. This is an example of all-or-nothing thinking.

Overgeneralizing: This type of thinking involves constructing false patterns from isolated events, resulting in faulty generalizations based on insufficient evidence. Labeling is an extreme form of overgeneralization in which people label behaviors with emotional or inaccurate labels.

Mental filtering: This is defined as focusing on the negative aspects of an event while dismissing the positive aspects. This cognitive distortion can negatively impact the perception of an interaction, a relationship, or a personality.

Mind reading: This is the inference of others' negative thoughts, even when they are unspoken or unlikely to exist at all. This can also lead to fortune telling, which is when someone predicts (usually negative) outcomes that are highly unlikely to occur.

Personalization: This is taking responsibility for negative events that are beyond your control. This type of negative thinking can lead to emotional distress.


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