I never canspeak publiclywithout messing up," and refuse to speak in public in the furure.
If you experience overgeneralization, you may view any negative experience as part of an inevitable pattern of mistakes.
Signs of Overgeneralization
Common signs of overgeneralization include:
Most people engage in overgeneralization at least occasionally.
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This bang out of overgeneralization is normal.
Self-limiting overgeneralization happens when your negative thought patterns prevent you from meeting your own potential.
The absolutist self-talk people use when they overgeneralize can make this cognitive distortion worse.
Instead, you are likely to view these things as inevitable patterns.
They also tend to express their anger in more damaging or destructive ways.
This leads to fear responses, anxiety, and avoidance.
Recap
Overgeneralization can negatively impact well-being.
It can contribute to the onset and maintenance of anxiety disorders.
It can also lead to self-limiting beliefs and reduced motivation.
Controlling your tendency to overgeneralize can also lessen feelings of anxiety.
One way to do this is through a process known as reframing.
What Is Reframing?
Reframingis a process where you identify negative or unhelpful thoughts and replace them with positive and empowering ones.
It’s a way of changing the way you view something.
Reframing can be a powerful tool in managing overgeneralizations.It is a fairly easy process to learn.
With regular practice, many people find that it can decrease the symptoms of anxiety that often accompany overgeneralization.
Identify Thinking Patterns
Be more mindful of your thoughts.
You might even try writing them down in a journal.
Recognize when you find yourself thinking negatively about yourself or avoiding doing activities because you think you will fail.
Once you start recording them, you may notice patterns.
Challenge the thoughts as you review them.
Would someone else have the same thoughts if they were in your position?
For example, you might realize no one noticed how nervous you were when you gave that presentation.
Maybe you always think, “I’m a terrible speaker and always screw up!”
Try replacing that thought with “I’m more prepared and ready to give a great speech.”
Reframing with positivity can counter feelings of anxiety and help you with the presentation.
By working with a mental health professional, you might learn to identify and change your tendency to overgeneralize.
A therapist can help with positive reframing and reduce the harmful impact overgeneralization may have on your life.
Rnic K, Dozois DJ, Martin RA.Cognitive distortions, humor styles, and depression.Eur J Psychol.
2013;70(10):1048-56. doi:10.1001/jamapsychiatry.2013.234
