Find the Distortion
Once I have named the fear or doubt, I try to see if I can file it under any of the forms of distorted thinking that Dr. David Burns describes in his bestseller “Feeling Good,” like all-or-nothing thinking, jumping to conclusions, magnification (exaggeration), or discounting the positive (ie “None of my accomplishments count”). My obsession almost always involves at least three forms of distorted thoughts. So I then consider Burns’ ten ways of untwisting distorted thinking to help me to undermine my obsession.
For example, using his “cost-benefit analysis” method, I examine how my fear of my co-workers finding out abound my depression is benefitting me and what it is costing me. In the end, I decided to tell my colleagues the information because I realized that I wanted to write about my experience (benefit), and that was worth the risk (cost) of having them reject me based on my diagnosis of bipolar disorder.