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21 Ekim 2022
Bilişsel Çarpıtma Nedir?
Bilişsel yaşantılar, özellikle diğerleriyle kurulan iletişimde önemli bir role sahiptir
İnsan bilinci, çevrede olup bitenlerle sürekli etkileşim halindedir. Gördükleriniz, duyduklarınız, unuttuklarınız, hatırladıklarınız, kendinize ve çevrenizdekilere ilişkin geliştirdiğiniz inançlar ve tüm bunlara bilinç düzeyinde verdiğiniz anlamlar, kişilerarası ilişkilerde büyük öneme sahiptir.
Olaylara, insanlara ve geleceğe yönelik yüklediğiniz bilişsel anlamlar, duygularınızı ve davranışlarınızı da büyük oranda belirlemektedir.
İşlevsel olmayan bilişsel anlamlandırmalara sahip olan bireylerin yaşamı oldukça kısıtlanmaktadır. Özellikle kişiler arası ilişkilerde problemlerin yaşanması kaçınılmaz hale gelmektedir.
Bilişsel çarpıtma; çevrede olup bitenlere, diğerlerine ve dünyaya karşı geliştirilen duygu, düşünce, tutum ve inançların işlevsiz olması durumu ile açıklanmaktadır.
Aaoron T. Beck, bireylerin çıkarımda bulunarak ya da gözlemlerinden sonuç çıkararak bilgi işlemelerinin işlevsiz düşünceler geliştirmesine ve böylelikle bilişsel çarpıtmalara yol açtığını ileri sürer.
Bilişsel çarpıtmalar, işlevsiz olmaları nedeniyle hem duyguları hem de davranışları olumsuz yönde etkiler. Bilişsel çarpıtmaları açıklayan bazı düşünce hataları vardır.
Bunlar;
ZİHİN OKUMA:
Bu düşünce hatasını yapan birey, insanların düşüncelerini okuyabilir ve bu okuduğu düşüncelere göre davranış sergileyebilir. Diğer insanların kendisi hakkında ne düşündüğünü bilirler. Bu düşünce hatasında birey, karşı tarafın direkt olarak söylemediği ya da davranışa dökmediği durumu dikkate almadan kendi düşüncelerine inanarak hareket eder. Yani elinde gerçekçi bir kanıt olmadan diğerlerinin ne düşündüğünü bildiğini varsayarlar. Arkadaşıyla uzun zamandır görüşmeyen birisinin ‘’artık benimle arkadaş olmak istemiyor, arayıp sormadığına göre kesinlikle benimle olan arkadaşlığını bitirmiş olmalı’’ şeklinde düşünmesi bu duruma örnek olarak verilebilir.
FELAKETLEŞTİRME:
insanlar zaman zaman gelecekle ilgili olumsuz tahminlerde bulunarak bu tahminlerin %100 doğru olduğuna inanabilirler. Bu tahminlerle ilgili yeterince delil olmamasına rağmen dünyanın sonu geliyormuş hissine kapılırlar. Örneğin, kendisi için önemli olan dersin sınavına giren birisinin ‘’berbat geçti, kesinlikle çok kötü bir not alacağım ve iyi bir mühendis olamayacağım, asla iş bulamayacağım’’ gibi sonucu felaketleştiren bir yorumda bulunması.
HEP YA DA HİÇ TARZI DÜŞÜNME:
İnsanlar olaylar hakkında değerlendirmeler yaparken bazen sadece iyi ya da kötü olarak değerlendirirler. Bu düşünce hatasına sahip olan kişiler için bir şey ya kötüdür ya da iyidir. Ancak olaylar her zaman sadece tamamen kötü ya da tamamen iyi değildir. Bir olayın kötü yanları olmakla birlikte genele bakıldığında iyi olması durumunda bile bireyler olayları kötü olarak yorumlar. ‘’Bir işi ya tam anlamıyla mükemmel yapmalıyım ya da hiç yapmamalıyım’’ bu düşünce tarzına örnektir.
DUYGUDAN SONUÇ ÇIKARSAMA:
İnsanlar bazen olaylar karşısında birtakım hislere kapılır ve bu hislerin doğruluğuna inanırlar. Örneğin arkadaşına buluşma teklif eden birisi, arkadaşının işleri olduğu dolayısıyla buluşmayı reddetmesi üzerine sevilmezlik ve değersizlik hissedebilir. Böyle hissettiği için de değersiz ve sevilmez olduğuna inanır.
ETİKETLEME:
Olumsuz bir deneyim sonrasında bireylerin kendilerini belli türde bir kişi olarak etiketleyebilir. Örneğin ders esnasında öğretmeni sözlüye kaldırdığında soruya cevap veremeyen öğrencinin ‘’ben aptalım’’ yorumunda bulunması.
ZİHİNSEL FİLTRELEME:
İnsan yaşamında olumlu ve olumsuz deneyimler vardır. Bu düşünce tarzına sahip olan bireyler genellikle olayların olumlu tarafına değil olumsuz tarafına odaklanır. Örneğin sevgilisi tarafından ‘’ ilişkimiz başlangıçtan itibaren çok güzel ilerliyor, birçok ortak noktamız var ve birlikte vakit geçirmekten çok keyif alıyoruz ancak zaman zaman öfkeli olabiliyor’’ gibi birçok olumlu yorum olmasına rağmen karşı taraf tek bir olumsuz yorumu seçerek kendini rahatsız hisseder.
AŞIRI GENELLEME:
Olumsuz bir olay yaşayan birey, bu olumsuz durumun daha kötü olayların bir başlangıcı olduğunu ve her şeyin daha da kötüye gideceğini varsayar. Sevgilisinden ayrılan birisinin ‘’bundan sonra hiç iyi giden bir ilişkim olmayacak, olsa bile ilişkilerimi hep batıracağım’’ şeklinde düşünmesi.
KİŞİSELLEŞTİRME:
Bazı kişiler öyle olması bile olumsuz olayların sorumlusu olarak kendilerini görürler. Örneğin yapılan bir grup ödevinden düşük alınca sadece bir kişinin bunun tüm suçlusu olarak kendini görmesi. Bir başka örnek ise sevgilisinin mutsuz olduğunu gören partnerin, onun mutsuz hissetmesine neden olan kişinin kendisi olduğunu düşünmesi.
MELİ, MALI İFADELERİ:
Bazen insanlar bazı şeylerin belli şekillerde olması gerektiğini düşünürler. Örneğin ‘’sevilmek için hep başarılı olmalıyım’’, ‘’arkadaşlarım için her şeyi yapmalıyım’’, ‘’her zaman güzel görünmeliyim’’ gibi.
OLUMLUYU KÜÇÜLTME YA DA YOK SAYMA:
Kişiler bazen olumlu durumları basit ve değersiz görebilirler. Sınavdan yüksek not alan öğrencinin ‘’sınav zaten çok kolaydı, herkes bu dersten yüksek alabilir’’ yorumunda bulunması. Bir diğer örnek, arkadaşı için çok önemli bir problemi çözen birisinin ‘’bunu herkes yapar zaten, arkadaşlıklar bugün içindir’’ şeklinde düşünerek yaptığı iyiliği küçültmesi.
Bu düşünce hatalarının hepsi fark edilmeden ve çok hızlı yapılır. Kişi çoğu zaman bu düşüncelerinin tam olarak farkında bile değildir. Ancak bu düşünce hatalarını yapan bireyler, çoğu zaman kendilerini huzursuz, çökkün, umutsuz ve karamsar hissedebilir. Çünkü düşünce hataları kişinin; mutsuz, değersiz, sevilmez vb. gibi birçok hisse kapılmasına ve beraberinde psikolojik rahatsızlıkları getirmesine neden olabilir.
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