Week 2: Challenging Distortions
⚠️ Important: Do not type directly on classroom materials.
To create your own editable copy:
1. Click the button below to open desired content.
2. In the preview window, select **Open with → Google Docs** (top of the screen).
3. Once the file is open in Google Docs, go to **File → Make a copy**.
4. Save it to your own Google Drive.
5. Work in your personal copy — this way your answers stay private.
Week 2 — Challenging Distortions
CBT Focus: Cognitive Restructuring
Primary Distortion: Catastrophizing
Behavioral Focus: Chunking Tasks Into Manageable Steps
🔎 Lesson Summary
This week focuses on learning to challenge distortions—especially catastrophizing, the belief that “everything will go wrong” or “I’ll never finish.”
You will learn:
How to identify catastrophizing statements
How these thoughts fuel procrastination
How to use Cognitive Restructuring to correct harmful thinking
How to break dissertation tasks into smaller, doable chunks
How to replace panic-driven thinking with evidence-based thinking
Goal:
Move from fear-based assumptions → to fact-based conclusions.
🧠 Common Catastrophizing Thoughts in Dissertation Writing
Examples:
“If this chapter isn’t perfect, my committee will fail me.”
“I’m so behind—there’s no way to catch up.”
“If my proposal is rejected, I’m doomed.”
“I’ll never finish this dissertation.”
This week teaches you to slow these thoughts down and challenge them.
🛠 CBT Tool of the Week: Cognitive Restructuring
Cognitive Restructuring is a step-by-step method for challenging distortions:
1. Identify the distorted thought
“What disaster am I predicting?”
2. Examine the evidence
“What proves this is true? What proves it’s exaggerated?”
3. Consider realistic alternatives
“What’s more accurate and more helpful?”
4. Replace the distortion with a balanced thought
“I may be behind, but I am not incapable. Here are three steps I can take today…”
This becomes your new foundation for action.
📄 Download Materials
(Insert your links after uploading files to Google Drive)
Slides — Week 2: Challenging Distortions
Worksheet Packet — Week 2
Cognitive Restructuring Template
Daily Thought Log (Week 2 version)
Weekly Writing Tracker
✏️ Practice This Week
Complete the following activities during the week:
1. Identify 3 Catastrophizing Thoughts
Write them in your workbook.
2. Complete 1 Cognitive Restructuring Worksheet
Choose one thought and walk through all four steps.
3. Break Down One Large Dissertation Task
Choose something overwhelming (e.g., literature review), then break it into 5–10 smaller steps.
4. Complete a Daily Thought Log
Track when distortions occur and how you responded.
5. Practice “Chunking” Tasks
Work in 20–30 minute chunks instead of long, draining sessions.
📌 Why This Week Matters
Catastrophizing fuels anxiety → which fuels avoidance → which increases anxiety.
This week teaches the skill that breaks that cycle.
When your thoughts become more realistic, your writing becomes more consistent.
🧭 End-of-Week Reflection
Write your responses in your workbook:
Which catastrophic predictions came up the most?
How did they influence your writing or motivation?
What evidence contradicted these thoughts?
What balanced thoughts were most helpful?
What did you accomplish this week that you’re proud of?
