Cognitive distortions are patterns of thinking that lead to irrational and negative beliefs. These distortions can be harmful to our mental health, as they can lead to negative emotions and behaviors. It is important to recognize and address these distortions in order to maintain healthy and balanced thinking.
Common Cognitive Distortions
- All-or-nothing thinking: This is the tendency to see things in black and white terms, without any gray area. For example, “I either have to be perfect or I’m a total failure.”
- Overgeneralization: This is the tendency to draw broad conclusions based on a single event or piece of evidence. For example, “I didn’t get hired for that job. I’m never going to get hired anywhere.”
- Mental filter: This is the tendency to focus on a single negative detail and ignore all the positive aspects of a situation. For example, “I have one point off on my paper. My paper is a mess.”
- Disqualifying the positive: This is the tendency to dismiss or devalue positive experiences or feedback. For example, “That compliment was probably just pity.”
- Catastrophizing: This is the tendency to instantly jump to the worst possible conclusion. For example, “This minor mistake is going to ruin my entire career.”
- Emotional reasoning: This is the tendency to believe that our emotions reflect reality. For example, “I feel stupid, so I must be stupid.”
- Should statements: This is the tendency to have rigid and unrealistic expectations for ourselves and others. For example, “I should always be able to handle my emotions perfectly.”
- Labeling: This is the tendency to assign negative labels to ourselves or others based on a single mistake or trait. For example, “I’m a lazy person.”
- Personalization: This is the tendency to blame ourselves for things that are not our fault. For example, “It’s my fault that my friend is upset, I must have done something wrong.”
- Jumping to conclusions: This is the tendency to make assumptions or reach conclusions without sufficient evidence. Here is an example of how this distortion might manifest: “My friend hasn’t texted me in a few hours. They are hanging out with other people.”
Recognizing these distortions
Recognizing these cognitive distortions is important because they can lead to negative and irrational beliefs about ourselves and the world around us. By recognizing these distortions, we can take steps to challenge and reframe our thoughts in a more balanced and healthy way.
So, what can we do when we recognize our own cognitive distortions? Here are a few tips:
- Practice mindfulness: Being aware of our thoughts and emotions in the present moment can help us recognize when we’re engaging in cognitive distortions.
- Challenge your thoughts: When you notice a cognitive distortion, try to evaluate the evidence for and against it. Is there another way to interpret the situation?
- Practice self-compassion: Be kind to yourself when you notice a cognitive distortion. Remember that everyone has irrational thoughts from time to time.
- Seek support: If you’re struggling with cognitive distortions and negative thinking patterns, consider seeking support from a mental health professional. They can help you develop strategies for challenging and reframing your thoughts.
Review
In conclusion, cognitive distortions are patterns of thinking that can lead to negative beliefs and emotions. Recognizing these distortions is important for maintaining healthy and balanced thinking. By practicing mindfulness, challenging our thoughts, practicing self-compassion, and seeking support when needed, we can work to address and overcome cognitive distortions.
Learn more about the author here: About Therapist Bethany Winter, MA, LPC Barnum Counseling
Therapy worksheets, tools, and handouts. Therapist Aid. (2022). Retrieved December 30, 2022, from https://www.therapistaid.com/
Image by storyset on Freepik