Tendency to make negative, self-defeating explanations for negative life events

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1. Try to think of an example in which you coped with a particular stressor by using problem-focused coping. What was the stressor? What did your problem-focused efforts involve? Were they effective?

2. Think of someone you know who seems to have a tendency to make negative, self-defeating explanations for negative life events. How might this tendency lead to future problems? What steps do you think could be taken to change this thinking style?

Sample Solution

Stressor: My car broke down on the highway, and I was worried about getting to work on time and paying for repairs.

Problem-focused efforts:

  • Assess the situation: I called a roadside assistance service and confirmed they could tow my car to a nearby mechanic.
  • Develop a solution: I contacted my employer to explain the situation and see if I could work remotely or come in late. I also researched repair costs online to get a rough estimate.
  • Implement the solution: I had the car towed and waited at the mechanic’s shop for repairs. I informed my employer of the estimated repair time and discussed my remote work options.

Effectiveness: These efforts were effective. I avoided being late for work, kept my employer informed, and gained a better understanding of the repair costs. My problem-solving approach helped me manage the stress of the situation.

  1. Negative self-defeating explanations: This tendency, also known as attributional style, can lead to future problems in several ways:
  • Decreased motivation: Attributing failures to internal, stable factors (e.g., “I’m bad at this”) can decrease motivation to try again or seek help.
  • Increased anxiety and depression: Blaming oneself for negative events can lead to feelings of shame, guilt, and helplessness, contributing to anxiety and depression.
  • Damaged relationships: Attributing negative interactions solely to oneself (“I’m annoying, so no one wants to be my friend”) can hinder social connections and lead to isolation.

Steps for change:

  • Cognitive restructuring: Challenge negative thought patterns by identifying evidence for alternative explanations. For example, instead of “I failed the test because I’m stupid,” one could consider factors like inadequate preparation or external distractions.
  • Mindfulness: Practice observing self-talk without judgment and actively choose more positive and realistic explanations.
  • Seek professional help: Cognitive-behavioral therapy (CBT) can be highly effective in helping individuals identify and modify negative thought patterns.

By adopting a more balanced and realistic attributional style, individuals can develop resilience, maintain motivation, and build healthier relationships.

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