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Magnifying and
minimizing
Personalization
Externalizing
Over
generalizing
Mind Reading
Signs:
Responding impulsively to situations
before you have full information. Loss
of control over emotions.
Focusing on the negative. On
behaviors that mesh with your
thinking (negative or positive)
ignoring data that could disconfirm
beliefs.
Collecting all the information, but
overvaluing some and undervaluing
others. Leads to self fulfilling
prophesy. Growth and change
requires a balanced, accurate
appraisal of the situation.
Reflex tendency to attribute problems
to ones own doing. Often leads to
depression and/or guilt (because
others have been violated and its
your fault). You only see the internal
causes of a problem and not the
external cause. Resiliency requires
accuracy. Self efficacy requires belief
that you can change the internal
causes.
Opposite of personalizing. Problems
are rarely your fault. Protects the
persons self esteem. Externalizers
fail to identify the problems that were
genuinely their fault and within their
control. They think everyone else
has let them down. Prone to anger.
Character assassination reaction to
problems (Im a bad parent).
Explanatory style (me, always,
everything).
Those who jump to conclusions.
What happened?
Emotional
Reasoning
Questions to ponder:
How many situations/examples were you able to come up with from your daily life
Do you tend to fall into one or two sink holes consistently or are there more?
What might you take away from this in terms of understanding yourself?
How do you think your mood might be affected by your sink holes?
How do you feel about yourself after a sink hole reaction?
For each example you give, what might be a different way to reframe the situation? How might your
response change with this reframing?
Expected outcome
Resilience is depleted when we take actions that are based on false or inaccurate beliefs. Conversely,
resilience can be bolstered when we can consider problems more comprehensively-- with all the information
that is available at hand. Information helps us make better, more accurate judgments.
Things to watch out for
Its often easier to practice this skill after a situation of adversitywhen emotions have died down and
you have a fresh perspective. It might be better for your client to practice this exercise several times
(or more) before expecting it to work during an actual incident.
It is not uncommon for us to see issues as black or white. Trying to reframe situations to see that
there might actually be gray is not an easy task, especially in the heat of the moment. But practice
does make it easier.
Reframing sink holes may challenge life-learned habits of induction (x therefore y). This exercise
may surface the fact that mistakes can and do happeneven when it disputes natural induction
tendencies.
Additional comments: Here are some guidelines to pass along when dealing with sinkholes- authored by
Karen Reivich, Ph.D.
Trap
Jumping to conclusions
Signs:
Responding impulsively to situations before you
have full information. Loss of control over
emotions.
Tunnel vision
Magnifying and
minimizing
Personalization
Externalizing
Over generalizing
Mind Reading
Emotional Reasoning
What to do about it
Goal is to slow down, ask yourself
what evidence youve based your
conclusion on. Are you certain or are
you guessing?
Refocus yourself on the big picture.
What is a fair assessment of the entire
situation. How important is this one
incident to the whole picture?
Strive for balance. Where there any
good things that happened? Did I do
anything well? Or, am I overlooking
any problems? Is there anything that
Im dismissing the importance of?
Learn to look outward. Did anyone or
anything else contribute to this
situation? How much of this problem
is due to me and how much is due to
others?
Readings:
Reivich, K., Shatte, A. (2002). The Resilience Factor. New York: Broadway Books.
*Adapted