Cognitive Distortions: Is Your Brain Tricking You?

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By, Amber Russell, LCSW – Sept. 24, 2019

Our brains are powerful things! They are wired to alert us to danger, to think, to learn new things, to retain memories, and to find solutions to problems we face every day. 

Occasionally there may be times where you want to question what message your brain is telling you. Over time you may have developed some faulty connections called cognitive distortions.

Cognitive distortions are biased perspectives we take on ourselves and the world around us.  They are irrational thoughts and beliefs that we unknowingly reinforce over time.  There are many types of cognitive distortions. The following are some of the common ones your brain might use to trick you:

  • Mind Reading – Assuming you know what people are thinking without having evidence or proof of their thoughts:  “He thinks I am unqualified.”
  • Catastrophizing – Believing what might happen will be so awful and unbearable that you won’t be able to stand it: “If I make a bad grade I will never get into college.”
  • Negative Filter and/or Discounting Positives – Focusing almost exclusively on the negatives and seldom noticing the positives.  When you do notice a positive about yourself or others you discount it as if it does not matter.
  • Overgeneralizing – Perceiving the likelihood of a negative outcome based on a past single incident: “He is never on time.”
  • Polarized Thinking – Viewing events or people in all or nothing terms: “We have to be perfect or we are failures.”  
  • Personalizing – Attributing most of the blame on you when negative events happen and failing to see that some situations can’t be avoided or that others could be equally responsible:  “It was my fault my group got a bad grade.”
  • Blaming – Focusing on others as the source of your negative feelings or problems and failing to take responsibility. “My teacher hates me which is why I am failing her class.” 

Now that you know what some of these cognitive distortions look like, here are some things you can do to control them:

  • Identify your possible cognitive distortions – Create a list of troublesome or thoughts to examine and match up with a list of cognitive distortions to see which thought processes you tend to lean toward.
  • Examine the evidence – Examine your experiences that could be the basis of your distorted thinking.  Try to identify other situations where you had success or that proves the thought is not true.  For example, if I am being critical and thinking “Billy is always late” I would examine the thought and likely think of at least one time Billy was on time.  
  • Evaluate in a different way – Instead of thinking in an all or nothing way try to gauge the situation on a scale of 1-10.  When something does not go right evaluate it as a partial success.  Focus on what I did go right and perhaps rate it as a 6/10.
  • Define terms – Define terms to examine what they mean.  Examining global labels will help you see a specific behavior associated with the label and not a person as a whole. If you think you always fail, then define the term failure. Think about what actions made you think you were a failure and if the definition truly fits you as a person.
  • Survey a trusted friend – When in doubt, ask a friend.  If you think you might be blowing something out of proportion, check with a trusted friend. Ask them if they think your feelings are justified.

The more you get used to controlling the cognitive distortions, the less faulty connections you’ll have to worry about. Take control of your powerful brain and use it for good!

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Karass – Our Connections

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By Brandy Terrell, LCSW – September 17, 2019

We all have connections to family, friends, faith, and community, to name a few. These connections are vital to our health and well-being. We know that being connected to other people provides an increased sense of belonging and support, which in turn creates protective factors that help us overcome struggles and build resilience.

However, there is much more to our connections. Our bonds run deep and are often weaved into the fiber of our existence. This type of connection is our karass! The word karass, coined by Kurt Vonnegut, Jr. refers to a network or group of people that, unknown to them, are linked, specifically to fulfill the will of God.

It is in these experiences where true beauty and wonder lies, even in our unawareness.

The extraordinary thing about karass is that we don’t always realize when we are an important connection for someone else. It is as if we are placed in the path of others by some force; perhaps it’s God, Buddha, Karma or any other name we have assigned to something that we may not fully comprehend.

Have you ever felt that you were placed in a particular situation for a reason? The reason may be unknown at the time but the power or pull that you feel is unmistakable. You just know that you need to be right where you are at that exact moment. Maybe you need to be there for your own sake, or maybe you need to be there for someone else.  I think this is what karass means, but you can decide for yourself.  

What I do know for sure is that small acts of random kindness matter. Maybe there really isn’t such a thing as “random” anyway.

Maybe holding a door open, donating money and time, calling up an old friend in their time of need, helping your neighbor put up hay or bring in the crops are all part of connections. Showing graciousness to strangers, being at the right place at the right time to help change a flat tire, call 911 or any other random act is probably karass and the people involved are also your karass.

I challenge you to be a connection for someone. Enlarge your karass. Be a pleasant memory for someone. Live each day to reach out and express kindness, a gentle word, or lend a hand to someone.

I also challenge you to think about all of the people who have supported you, who have never given up on you, who have given you the hard truth or who have simply listened without judgement, for they have had a hand in creating who you are today. They are your karass!

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AstraZeneca Awards $25,000 to Youth First, Inc.

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Gift Supports the Social and Emotional Needs of Students in Posey County

In a presentation on September 10, AstraZeneca awarded $25,000 to Youth First, Inc. to strengthen the social and emotional well-being of students in Posey County.
Youth First partners with school districts to embed social workers in school buildings, where they become specialized mentors for students and prevention coaches for parents and teachers. Youth First Social Workers build caring relationships, foster readiness for positive change, and boost resiliency along with other valuable life skills.
Research shows these protective factors are the keys to preventing addiction, suicide, violence, and similar outcomes for young people. The organization’s positive outcomes are driving growth, with more schools seeking Youth First’s help to address the growing social and emotional needs of students.
“AstraZeneca is committed to partnering in the communities where we live and work. We are grateful for the opportunity to support Youth First and the important work they do to improve the health of young people,” said Tanya Harris, Vice President and General Manager, AstraZeneca.
Youth First President & CEO Parri O. Black stated, “Our children are growing up in a complex and challenging world that puts them at greater risk for substance use, suicide, violence and harmful behaviors. AstraZeneca’s investment is critical to achieving Youth First’s mission. Working together, we can protect and heal the hearts of more young people and their families in Posey County.”

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GrandFamilies Are Growing

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By Beth Greene, MSW – September 10, 2019

More grandparents than ever are stepping up to take care of and raise their grandchildren. There are many different reasons grandparents are assuming the role of caretaker.

It may be due to the death or absence of the children’s parents, the financial situation of the parents, or because of an unsafe home due to physical abuse or drug/alcohol abuse.

Raising grandchildren brings many rewards, including giving the children a sense of security, developing a deeper relationship with them, and being able to keep them with their family instead of possibly going into foster care. However, this can also be a very difficult venture in a grandparent’s life.

One big obstacle that grandparents often face is how it affects them financially, especially if there is only one person raising the children. Of the 2.7 million grandparents raising their grandchildren in the US, 1 million of them are being raised by a single grandmother.

Another obstacle grandparents face is finding access to proper resources for the children and for themselves. Children being raised by grandparents have unique needs that may require the use of therapists, school counselors and health care providers. Grandparents and grandchildren may benefit from support groups and individual or family therapy to share their feelings and gain support.

One event that has greatly contributed to the spike in so many grandparents raising grandchildren is the opioid epidemic. Parental substance use is the reason 40% of grandchildren go to live with a grandparent.

Children coming from homes where drug use is present are often exposed to traumatic events, abuse and neglect. This exposure often leads to behavioral issues in children. Statistics show that on average, children whose grandparents have custody of them are more likely to have behavioral and emotional difficulties than those being raised by their parents.

It is very important that grandparents raising grandchildren take care of themselves mentally, physically, and spiritually, as it is vital to their overall health and their ability to raise healthy children. It is also important to acknowledge and accept all feelings, both positive and negative.

It’s difficult to admit feelings such as resentment, guilt, fear, or doubt. It’s natural to have a mixture of feelings when unexpected responsibilities arise in life, but it doesn’t take away from the feelings of love for the grandchildren. It is also important to remember that the grandchildren will have mixed feelings too.

If you are a grandparent struggling to find support in your community, you can go to www.aarp.org. AARP’s website offers a comprehensive “Grandfamilies” guide with specific information on legal documents, finances, health insurance, education, childcare, and many other things you will need to know to protect your rights and maximize assistance in caring for your grandkids. Other helpful websites include:

If you are unsure what local therapists or support groups are available for you or your grandchildren, ask  a Youth First Social Worker at your child’s school (list at youthfirstinc.org) or your primary care physician. Support makes all the difference!

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Grain Processing Corporation Awards $10,000 to Youth First, Inc.

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Gift Supports the Social and Emotional Needs of Students in Daviess, Martin & Pike Counties

In a presentation on August 16, Grain Processing Corporation (GPC), Washington, Indiana, committed $10,000 to Youth First, Inc. to strengthen the social and emotional well-being of students in Daviess, Martin and Pike counties. GPC is a subsidiary company of Kent Corporation, headquartered in Muscatine, Iowa.
This school year, Youth First is partnering with 78 schools in 10 Indiana counties to embed 57 Master’s level social workers in school buildings, where they become specialized mentors for students and prevention coaches for parents and teachers. Youth First Social Workers build caring relationships, foster readiness for positive change, and boost resiliency along with other valuable life skills.
Research shows these protective factors are the keys to preventing addiction, suicide, violence, and similar outcomes for young people. The organization’s positive outcomes are driving growth, with more schools seeking Youth First’s help to address the growing social and emotional needs of students.
“When we first heard about the presence of Youth First in our local schools and the positive work they were doing, it was an easy decision to get on board with our support,” said John Dudenhoeffer, Plant Manager. “Youth First social workers are in nearly all of the area schools where GPC employees’ children or grandchildren attend. This is one way that we can help support those families and the many challenges facing our youth today.”
The positive outcomes of Youth First are driving growth across the area, with more schools seeking the organization’s help to address the growing social and emotional needs of students.
Youth First President & CEO Parri O. Black stated, “Our children are growing up in a complex and challenging world that puts them at greater risk for substance use, suicide, violence and harmful behaviors. GPC’s investment is critical to achieving Youth First’s mission. We are so grateful for their continuing support. Working together, we can protect and heal the hearts of more young people and their families in Daviess, Martin and Pike counties.”

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Gratitude Can Be The Key That Unlocks Mindfulness

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By Emily Sommers, MSW – September 3, 2019

Mindfulness, simply put, means paying attention to the present. It means taking a step back and noticing the world around you and paying attention to your thoughts and feelings.

With practice, mindfulness can help both adults and children cope with stress and anxiety, and it has been shown to have positive effects on both physical and mental health. 

Many students I work with enjoy mindfulness through journaling. However, as much as they may like to write and express themselves, many have much difficulty getting started. I truly understand that “block,” because I have experienced this before as well. 

Several years ago a colleague and I were inspired to take a journaling class taught by local journaling expert Barbara Stahura. Barbara’s love for journaling planted many seeds and inspired me to use a tool that means so much to me to this day. 

What I did not know, and was excited to learn, was that this tool could provide a certain emotional, physical, and mental release. I personally use it and continue to develop on this tool in my own practice of mindfulness. 

Journaling has become a very big part of my own self-care. I am also able to teach it to students and adults that I get to serve in the capacity of supports provided through Youth First. 

One of my favorite journaling techniques is tapping into something I will call “a non-negotiable” – gratitude. I have found so many different ways to tap into gratitude through journaling.

Within the last year, I was provided a profound and simple suggestion I want to share with you that was a game-changer in the way I look at my gratitude list today. It is the self-reflective question, “What happened today that made me smile?”

That one-liner prompt written at the top of the page with some willingness to shut off any possible distraction can provide an oasis of positivity that is the best dose of goodness one can give themselves.  

I encourage you to try this for yourself! All it really takes is some willingness, honest reflection and open-mindedness to go within yourself about what happened in the course of the day that simply made you smile. 

Sharing this technique as it was shared with me can create that “a-ha” moment for others too, and once practiced becomes even more convincing. 

I would also like to encourage a suggested technique to test just how good this business of mindfulness is and to pre-measure feelings before doing the journaling activity, or any mindfulness activity for that matter. 

List a few feelings you are experiencing. For example, your list might include, “tired, stressed, and overwhelmed.” Complete the mindfulness activity whether it is journaling or another form of mindfulness that appeals to you.

The next step is to post-measure your feelings after doing the activity. List a few feelings you are experiencing immediately afterward. 

Often there is a shift that takes place within the way one feels and many will share feeling more relaxed, calmer, and happier. The results are undeniable and very encouraging. 

Gratitude does have a contagious element to it and could be just the key to establishing that dose of mindfulness needed. Go grab a pen see what happens for you! 

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