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In today's episode, Gina discusses how to use our emotional reasoning and thinking to our advantage, rather than let it contribute to our anxiety and defeat. A number of cognitive distortions are identified as well as how to combat these tendencies. Looking to the positive, or even simply the neutral, can go a long way to preserving our mental health and emotional stability.n Listen in to find out how to do this effectively today!\nPlease visit our Sponsor Page to find all the links and codes for our awesome sponsors!\nhttps://www.theanxietycoachespodcast.com/sponsors/\nThank you for supporting The Anxiety Coaches Podcast.\nFind even more peace and calm with our Supercast premium access membership! https://anxietycoaches.supercast.com/\nHere's what's included for $5/month:\n\u2764 New Ad-Free episodes every Sunday and Wednesday\n\u2764 Access to the entire Ad-free back-catalog with over 600 episodes\n\u2764 Premium meditations recorded with you in mind\n\u2764 And more fun surprises along the way!\nAll this in your favorite podcast app!\nTo learn more go to:\nhttps://www.theanxietycoachespodcast.com\nJoin our Group Coaching Full or Mini Membership Program\xa0\nLearn more about our One-on-One Coaching\nWhat is anxiety?\nQuote:\nLife is a series of natural and spontaneous changes. Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.\n-Lao Tzu\nChapters\n0:00:24 Introduction and the theme of self-defeating beliefs\n0:01:19 Example 1: Filtering - Focusing on the negative\n0:03:30 Example 2: Black and white thinking - All or nothing mentality\n0:05:39 Example 3: Overgeneralization - Exaggerating or taking things to the extreme\n0:07:22 Example 4: Mind reading - Making assumptions about others\n0:09:14 Example 5: Catastrophizing - Expecting and projecting the worst\n0:12:46 Ignoring Emergencies and Seeking Immediate Relief\n0:14:39 Seeking Help and Relief from Anxiety\nSummary\nIn this episode of the Anxiety Coaches Podcast, Gina Ryan discusses the impact of cognitive distortions on our mental well-being. She explores the concept of emotional reasoning and how it contributes to self-defeating beliefs. Drawing from personal experience, Gina shares her journey of recognizing and overcoming these beliefs.\n\nGina delves into various cognitive distortions, highlighting real-life examples and their solutions. She first explores the concept of filtering, where individuals focus solely on the negative aspects of a situation. She offers strategies for shifting perspective and finding balance.\n\nNext, Gina addresses black and white thinking, where individuals perceive things as either perfect or a complete failure. She provides tools for challenging this rigid mindset and finding the shades of gray.\n\nOvergeneralization, which involves exaggerating or taking things to the extreme, is another cognitive distortion discussed by Gina. She shares techniques for reframing thoughts and practicing self-compassion.\n\nMind reading, the act of making assumptions about others' thoughts or motivations, is also tackled in the episode. Gina offers guidance on cultivating open communication and directly asking others for clarification.\n\nThroughout the conversation, Gina emphasizes the importance of mindfulness in identifying and challenging these self-defeating beliefs. She encourages listeners to embrace the concept of present-moment awareness and engage in self-reflection.\n\nIn addition to cognitive distortions, Gina addresses other patterns of thinking, such as catastrophizing and personalization. She stresses the significance of seeking professional guidance or support from loved ones when necessary.\nLearn more about your ad choices. Visit megaphone.fm/adchoices