メンタル・イデア・ラボの本城ハルです。
前回に続き“認知の歪み”についてお話しします。全部で１０点ほどあるのですが、ここでは半分の５点を、次回に残りの５点を記していきたいと思います。
●白黒思考（全か無か） 起こる問題のそのほとんどは白黒、全無のどちらかに決めることはできません。事実はグレーだったり、その中間にあるものだったりするものですから。 ＜例＞ いつも満点だったテストで８０点を取ってしまった。「満点じゃなければ何点でも同じ、自分はもうダメだ」と思う。 ＜例＞ 仕事でミスをしてしまい「もうこれで自分はおしまいだ」と思う。
●自己関連づけ 何か気になると、望んでいないよくないことが起きた時に、自分には責任がないにも関わらず、自分のせいにして責任を感じてしまう。 ＜例＞ 彼が暴力を振るうのは自分が至らないからで、彼の望むことをできない自分が悪いんだ（ＤＶにあっている人がよく陥る思考ですね） ＜例＞ 職場でみんながよそよそしいのは、自分がみんなの足を引っ張っっているからだ。
●レッテル貼り ミスをしたり、上手くいかない時に「自分は負け犬だ」「使えないヤツ」「お荷物だ」と自分にネガティブなレッテルを貼ってしまうこと。レッテル貼りは“過度の一般化”の極端な形です。レッテル貼りをしてしまうと感情に飲み込まれ、冷静な判断ができなくなります。
●〜べき思考 行動や思考に対し「〜すべき／〜すべきではない」と極端に考えます。この思考はその基準に無理に自分を合わせようとするため、自身を知らず知らずに追い詰め自己嫌悪に陥ったり暗い気分になってしまいます。また、その価値観の違う他者に「〜すべき／〜すべきではない」が向くと、イライラしやすく怒りを感じやすくなります。 ＜例＞ 「あの時自分は電話するべきではなかった」 「部下は言い訳をせず言われたことをすべきだ」
●過小評価の誇大化 自分の失敗や短所を過大に受け止め、長所や成功成果を過小に自己評価してしまう。 ＜例＞ 些細なミスで「ああ、これですべて台無しだ」
とりあえずここまでとします。次回は残りの５点を書いていきます。
◇
＜運営会社：Jiyuuku Inc.＞
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