自動思考【２-２】

メンタル・イデア・ラボの本城ハルです。

今年最終回となりました。前回に続いて“認知の歪み”について、残りの５点を書いていこうと思います。

前回までは、

  • 白黒思考
  • 自己関連づけ
  • レッテル貼り
  • 〜べき思考
  • 過小評価の誇大化

の５点でした。

それでは残り５点を記していきます。

●決めつけ
根拠なく感情的に決めつけ、自分の感情を現実に反映し、まるで事実かのように認識する。

＜例＞
「不安だらけだからプレゼン（試験）に失敗するに違いない」
「今日は気分が乗らない、こんな日は何事も上手くいかない」

感情的な決めつけが起こる時は、ネガティブな思考や感情が前に出ていて、ポジティブな思考や感情が薄くなっている時に起こりやすい認知の歪み。独自フィルターと密接な関係がある。
●結論の飛躍
何の根拠もないのに、悲観的でネガティブな結論を出してしまう。

＜例＞
心の読み過ぎから→特定の人物が自分を嫌ったり悪い反応をしていると思い込む。

他社に出向いて行ったプレゼンが上手くいき、上司に報告したが上司は関心なさそう。いつもよりつっけんどんにすら感じる。→「きっと上司に嫌われている」と考える。
●過度の一般化
よくないことが起こると「いつも決まってこうなる」「上手くいった試しがない」と考える。

＜例＞
プレゼンが上手くいかなかった。「いつも自分がプレゼンするとこうだ、自分は上手くいかない」
デートを断られただけなのに「どうせ自分は誰からも愛されない」
●独自フィルター
ひとつの良くないこと、気に入らないことにばかり引っ張られ（こだわり）、他のことに目がいかなくなったり考えられなくなり、くよくよ考えネガティブになる。

＜例＞
会議でアイデアを出し周囲の評価は上々なのに、同僚の一人から批評されたことが頭から離れず悩み、ネガティブな考えになってしまう。
●マイナス思考
良いことを無視するだけでなく、なんでもないことや良い出来事も悪い出来事にすり替えてしまう。

＜例＞
自分は何をやってもダメな人間だ、と考えている人（自己評価が低い）が、上司から評価されたり仕事が上手くいっても「これはたまたまだ」「まぐれに違いない」と考える。
このような認知の歪みを持つ人は、たまたまのミスでも「やっぱり自分はダメなんだ」と考える。

自分の中にある自動思考／認知の歪みに目を向け、普段から自分にはどのような“思考のクセ”があるのか、一度しっかり向き合うことで、生きづらさの軽減やイライラしやすい自分に気付くヒントになります。

この年末年始にこうした部分の自分に向き合って、来年は自分の思考のクセを意識しながら過ごしてみてもいいかもしれませんね。ひょっとしたら今までの生活や人間関係にちょっとした変化があるかもしれません。

◇

本年のコラム掲載は本日２５日で終了です。本年も読んでいただき、ありがとうございました。来年は１月１０日火曜日から掲載し、その後は５の倍数日に掲載してまいります。来年もよろしくお願いいたします。

＜運営会社：Jiyuuku Inc.＞

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