 Hi guys, I was walking down the street of Toronto with this money plant and Everyone thought everyone was looking at me weird, and I think they thought it was a marijuana plant kind of looks like that But The rumors may be true Hello everyone, welcome to depression to expression. My name is Scott 10 unhelpful thinking styles There's a PDF below. Okay, feel free to download it stick it on a wall Download it on your phone Make a poster blow it up put it in a binder for school And what I want you to do is every time you have some Negative thoughts some situation arises in your thoughts are all which happens if you're a human being this happens Look at the sheet. Think about the 10 things. We're gonna talk about here because if you are a human being All of you Experience this kind of thinking call it negative thinking unhelpful thinking the point is we're gonna go through these together And in the future you're going to notice when you're thinking like this when you're thinking Doesn't benefit you at all when it is not useful when it does not add value to your life You're gonna notice these thinking styles and then you're gonna think of a situation or event differently That's what CBT is That's cognitive behavioral therapy. It's all it is having a situation thinking about it one way and then saying oh I can think about this differently in a more positive way or more helpful way. Does that make sense? So we're gonna go through ten of them today. The PDF is in the description for you to download and I hope you enjoy Everybody thinks a lot but the thoughts aren't always good So we gotta change the way we think because it'll make us happier people Number one all or nothing thinking right here black and white thinking we've all done it before an example a Lot of you are in school university college elementary school even high school. You fail a test you say I fail the test There's the fact therefore. I am stupid That is black and white thinking there is no gray area there saying I failed this test But previously I passed so many I did well in that social studies exam I did well in that sex ed class. I could label the vast deference I could label the testicles the urethra the penis tip I could I could label the ovaries the vaginal wall The openings I could do all of that. So I don't want you to discount the positive there It's life isn't black and white. There is so much gray. Okay, so that's number one number two Sex sex number two is over generalizing. Okay an unhelpful thinking style and we've all done it and I have some notes here What are my examples? Yes Here's one. Here's an over generalization. This is Just terrible news and this is kind of what the news does to you and does to people you see a news article This is where teenagers literally watch someone drown and don't help them and laugh So you think okay? I'm gonna over generalize those teenagers are assholes therefore all teenagers all Millennials are assholes That's not the way it works. You go see a basketball game You go to see a basketball game and you notice man There's a lot of tall people on the court No, let's take it one step further. There's a lot of black people on the court Therefore, I'm gonna over generalize all black people must play basketball. Do you know what I'm saying? I didn't push the boundary there over generalizing does not It it completely skews fact from fiction All right, it doesn't make any sense and this is what the news does guys You see an article and you and you see you label something and then you put that label on everybody else It's not fair number three. I don't want to get into too much detail here But everything we experience in life goes through our belief system and here's a pretty extreme example If you believe in in God and you believe that God intervenes with everything and he has a plan Well, everything you experience in life is going to come through that God prism that God filter and say oh the trees The Sun is out today the trees are here. Yeah, God likes me today or you know There's been tornadoes here and this many people died. Well, you know, it's all in God's plan, right? It goes through your belief system when you're upset with something or you're offended by what someone said or what something Or what someone did or again a news article or a YouTube video if you're offended think about You know, what thought is going through my mind did this person challenge my belief system? And if so, what is my belief system? Is it is it actually factually wrong? Is it actually right? Are they telling the truth or their statistic behind what they are saying? And I just it's not my truth and I can't believe it. Does that make sense? Everyone has a belief system the the reason we get offended and upset is things challenge our belief systems and make us feel very uncomfortable Like everything you've ever believed in your whole entire life is now wrong and it's extremely difficult and again Just notice it. Just notice it and then you can take it to the next level. Okay? What would be a better way to think about this situation number four? magnification We've all done it. We've all done it Exaggerated a certain event say you're at let's say worker school and you're doing a presentation and you stutter Okay, I remember I remember so clearly. I was doing. Oh Man, what was Anne Frank? I? Was doing a presentation in English class in a high school and I was so Nervous might you could see my legs my knees were going like this the whole time the whole Time I get back to my seat my buddy Bill's like yo, what's up shakes? I'm like, oh my god I was so embarrassed. I couldn't let go of it for a week two weeks. I just kept thinking about it Overgeneralizing that everyone thought I Was some Freak Everyone thought there was something wrong with me that everyone outside the class was gonna be talking about it making fun of me Talking behind my back saying Scott some Shaky need freak No When when you're over generalizing certain situations Ask yourself will this matter in a week? Will this matter in a month? Will this even matter in a year? You stutter during a presentation if you fall over in front of a million people. Is that really gonna matter in a year? people forget New things come up in their lives new things come up in yours That's life man. So try not to try not to magnify and exaggerate situations or embarrassing situations anything that you go through number five This is a huge one absolutely massive and it's emotional reasoning. This is what we do This is why there are so many problems in the world Believe it. This is why murder happens. Did you guys know this is why everyone's in jail? Because people think with emotion I want to murder that person because I am angry. What else would you murder someone? I want to take revenge revenge is so emotional you want to murder okay Logically if we if we took emotion aside, okay, if I kill that person I'm going to go to jail for the rest of my life and I won't be able to see my children And I won't be able to eat McDonald's anymore Okay, I shouldn't do that emotion Really motivates us to make bad decisions a lot of the time a lot of the time guys Suicide is so complex and such a tragedy and It is brought on and it is attempted with obviously emotional reasoning. I feel depressed I Feel depressed. I feel like I will never be happy again. My life is worthless All emotion there Therefore the best thing I can do is to end my life right Understandable that in that situation You cannot see an end. It is all emotional reasoning. There is no logic there saying oh Okay a year from now if I try medication if I do this and this and this I could feel better Five years from now. I could be so happy. No, it doesn't work that way Emotional reasoning. I want you guys to really think about That Unhelpful thinking style you need to look at the logic of the situation be a Vulcan number six should statements This is massive. This has made a huge difference in my way of thinking in my life in general when you when you do something Or when you're looking into the past because should is always used in the past. I should have done that That To me personally creates instant regret. I should have done it. I I didn't do it I should have therefore what I did was a failure What I am doing my best to do and I invite you to do it as well is say instead of should the word should use next time I will When you say next time I will then you're you're looking forward to the future You're making a plan when you're saying I should have you're looking into the past Something that's already been done What's there to do You can't plan for what had happened. It's already done next time. I will creates a plan for you So get rid of that word should and especially labeling other people he or she should have done that Why didn't they they should have said this they should have done this? Labeling people trying to control them with that word should doesn't work Next time I will done number seven another huge one. This is huge. How many times have I said that? Well, what is it again? Labeling labeling not labeling others. Well, this is part of it Okay labeling others, you know, we talked about the teenager thing all teenagers are assholes because I saw an asshole the other day No, I want to talk about labeling yourself. I Am How do you label yourself? And this is huge. I am depressed. I am anxious. I am Schizophrenic I am bipolar What does this do and I've done a what I point there I've done a video in the past about this word these two words I am Labeling yourself with a mental illness. I don't think Helps your recovery or or helps in any way when you say I am that it's almost like I have this is part of me Which is okay But I prefer saying I'm feeling because saying I am means I am depressed that means you're it's part of you It's there every single day every single moment Where in reality we know that emotions come and go depression comes and goes you don't have a panic attack 24 hours a day seven days a week impossible Anxiety comes and goes depression comes and goes unwanted thoughts come and they go just like clouds in the sky What I'm getting at is if you say I'm feeling depressed Versus labeling yourself saying I am depressed the feeling Just saying the word feeling means it's not part of me. It's a feeling Emotion motion they come and they go therefore just changing your vocabulary around this vocabulary Vocabulary around this Helps me so much and I'd invite you to do so the next one here is personalization And if I could be a little sentimental for a minute this one's about putting the blame on you something about people who suffer from depression and are mentally ill Or have some kind of mood disorder Feel like the world is on their shoulders And I bet you feel that way you feel like everything is your fault and it Creates this compression and depression in you. You're holding so much up all of the time People don't like me. It's because it's my fault, and I'm not a funny person I didn't get the job because my interview skills suck Therefore, it's my fault. I messed up that meal because I'm a shitty cook and damn it It's my fault that I didn't watch more Chef Ramsay on TV It's always my fault and guys. Let me tell you something depression is not your fault Having an anxiety disorder is not your fault It's not and it doesn't help you continuing to say that it is your fault. It's not You're not choosing you didn't put your hand up at birth saying yeah I would love to suffer from depression for a good 10 15 50 years. That would be really fun No, you don't want this for yourself. It's not your fault. Okay, so when those thoughts come in Saying it's my fault. It's my fault. Just notice it. Look at the logic saying you know what? It's not my fault It's not my fault. I didn't get the interview. I practiced. I did my best I knew all the questions, but maybe they just weren't hiring at the time Maybe they had a better candidate with more experience. What can I do about that? Right, let's look at some logic number nine jumping to conclusions. You are not a fortune teller guys I hate to break it to you and when you go to these fortune tellers They're all bullshit. They can't predict the future either. All right. No one can therefore notice In your thought patterns if you're maybe about to go out somewhere if you're preparing I don't know I'm gonna go back to an interview right if you're if you're about to go to a party and you Replaying in your head what it's going to be like. Okay here. She will probably be there And you know that maybe they'll have shrimp and they'll have some caviar and you know I bet they'll have that red wine. They'll probably have some white too. Oh, though Yep, they're gonna have the the air hockey table and the pool table and you know in the corner That's where they're gonna you know what I mean. You're you're creating a scene You're predicting the future and you know what that makes you anxious doesn't it? Because you want to know everything Anxiety is sometimes the fear of the unknown right so of course we want to put the pieces together, but you can't How to be comfortable with the unknown? That's a whole other video and there's a lot on this channel about fortune telling and about Anxiety so please feel free to watch them in this video. I just want you to notice When you're trying to predict the future and jump to conclusions number 10 disqualifying the positive. Oh my goodness if Human beings love doing this, right? Let's focus on our failures. Where did we mess up? Where did we go wrong? Let's think of the positive a little more and this is so crucial when we talk about recovery guys Because you could have made it so far in your recovery So far, maybe you haven't had a panic attack in a week Okay, maybe you went to that party that you really didn't want to go to because you suffer from social anxiety But you did it anyway Fuck yeah right But you'll come home from that just gonna use the party example and you'll say I only spoke with one person And I was so quiet the whole time. Oh That sucked Yeah, oh that was shit. I failed Where's the positive you went to the party? You did it Right, you didn't get the job doing the interview But you went to the interview Yeah, you have some great interview experience now Right the failure is experience or whatever that quote thing is. Let's not disqualify the positive guys Look to the positive. There's always two sides to the coin All right. Thank you everyone for tuning in. These were the 10 unhelpful thinking styles I've wanted to do this video ever since I started the YouTube channel, and I don't know why it took me this long, but Excuse me, I'm gonna puke but thank you for tuning in Hmm Sorry, thanks for tuning in If if if you want to download the PDF again, it's in the description below Please message me. Please comment if this was helpful to you. I know we have all thought this way before So the point is when you find yourself having these this kind of unhelpful or errors in thinking notice it Try to change it up. That's all. Thanks. Subscribe. If you're new Please comment like the video and thanks so much guys. Stay strong and keep being you Everybody thinks a lot but the thoughts aren't always good So we gotta change the way we think because it'll make us happier people