What is cognitive distortion?
Cognitive distortions, also known as thinking errors, are irrational thought patterns that impact our perception of ourselves, others and the world around us making us perceive reality inaccurately. They are automatic thought processes that are deeply ingrained and can be difficult to recognize and challenge without intervention.
Cognitive distortions are a common psychological phenomenon that everyone experiences to some extent from time to time. They were first identified by Aaron Beck, a pioneer in cognitive therapy, and have since been widely studied and recognized in the field of psychology. They are considered maladaptive because they can negatively impact your mental health, relationships and decision-making processes. They perpetuate and exacerbate negative thinking patterns, leading to increased stress, anxiety and emotional distress.
Here are the 10 most common cognitive distortions:
Black-and-White Thinking
Perceiving situations or issues in strict, polarized terms, without recognizing or considering shades of gray or middle ground. Categorizing things into absolute categories of either "good" or "bad," "right" or "wrong," with no room for nuance or complexity leads to rigid thinking, oversimplification of complex issues and difficulty in finding balanced and flexible solutions.
Example: I either have to be the best at everything I do, or I'm a total loser. There's no middle ground.
Mental Filtering
Selectively paying attention to certain aspects of a situation while ignoring or distorting other relevant information, leading to magnifying negative details while discounting or minimizing positive or neutral experiences.
Example: I didn't do well at work because I received a low rating on one competency.
Personalization
Assuming excessive responsibility or blame for events that are beyond your control or not related to you. Interpreting situations as being directly caused by your actions, even when there is little or no evidence to support this belief leading to self-blame and emotional distress.
Example: She's purposely excluding me as she didn't invite me to lunch. She probably doesn't like me.
Overgeneralization
Drawing broad and sweeping conclusions based on limited or isolated experiences. Taking one instance or a few examples and applying them to all situations, often making negative predictions that may not be accurate or justified, leading to a negative outlook and reduced motivation.
Example: I can't even fix this small issue on my computer. I'm completely useless with technology. I can't do anything right.
Catastrophizing
Exaggerating the importance or consequences of a situation, blowing potential problems out of proportion and assuming the worst possible outcome, leading to anxiety and decreased productivity.
Example: This project didn't go well. I am a complete failure. My boss will not give me another opportunity. I'll never succeed in anything I do.
Emotional Reasoning
Using emotions as the primary basis for evaluating reality or making judgments, rather than relying on objective evidence or logical reasoning. Assuming that if something feels true or feels a certain way, it must be true, regardless of evidence to the contrary.
Example: I already feel overwhelmed by this task and I just got started. If it's making me feel this way, it must be impossible to accomplish. I will definitely fail.
Mind Reading
Assuming that you know what others are thinking or their intentions without sufficient evidence or explicit communication, leading to misunderstandings and conflict.
Example: She is intentionally trying to undermine my work. She must be jealous.
Labeling
Assigning global, negative labels to oneself or others based on undesirable events, isolated behavior or characteristics. Using extreme and judgmental language to describe oneself or others and oversimplifying complex individuals into rigid categories can lead to self-esteem issues, strained relationships and limited understanding of others' true capabilities.
Example: He refused to help me out. He's selfish and rude.
Discounting the Positive
Downplaying, ignoring or dismissing positive experiences, achievements or feedback. Focusing more on negative aspects or emphasizing the importance of negative events while minimizing or discounting the value of positive ones can lead to a skewed perception of reality, decreased self-esteem and a lack of appreciation for positive aspects of life.
Example: I got an award for delivering a very crucial project on time. I don't deserve it.
Shoulds and Musts
Having rigid and inflexible beliefs about how things should be or how people should behave, imposing unrealistic or arbitrary expectations on oneself, others or situations, leading to feelings of guilt, frustration and disappointment when those expectations are not met.
Example: I should never ask for help because it means I'm weak and incapable.
You can identify and challenge these cognitive distortions, replacing them with more balanced and realistic ways of thinking. By doing so, you can develop healthier thinking patterns and cope more effectively with life's challenges.
What is the cause of cognitive distortions?
Cognitive distortions and their reasons vary from person to person. Both nature (genetic) and nurture (environmental and psychological factors) play a role in determining the distortions you experience, their intensity and also how you cope with them.
These 5 key factors contribute to cognitive distortions:
Upbringing and early experiences: What you experience as a child plays a key role in determining how you think and behave as an adult. Negative or dysfunctional early experiences can shape how you perceive yourself, others and the world around you. It can lead to the formation of cognitive distortions later in life.
Negative reinforcement: By avoiding or escaping from unpleasant situations, you end up reinforcing and perpetuating cognitive distortions because it prevents you from acknowledging information that challenges these distortions. You may develop the tendency to avoid them as a way to cope with difficult emotions or situations, but running away from the temporary discomfort is very harmful in the long run.
Cognitive vulnerability: You may have a predisposition to develop cognitive distortions due to genetic factors, personality traits or pre-existing mental health conditions.
Stress and life events: Stress contributes to biased and irrational thinking. Stressful life events lead to emotional distress which distorts your ability to think clearly thereby increasing the likelihood of cognitive distortions.
Learned behavior: When you're surrounded by people where distorted thinking is prevalent, it's easier to adopt their thinking patterns. Cognitive distortions can be learned from others in childhood as well as you grow. Cultural norms and unrealistic societal expectations can also contribute to cognitive distortions.
How do you control cognitive distortions?
Cognitive distortions can be controlled by incorporating these 7 practices into your daily life:
Recognize-Challenge-Replace: Pay attention to the negative thought pattern as it occurs, challenge it by questioning its accuracy and validity, look for alternative explanations and replace it with a more balanced and realistic thought.
Mindfulness: Meditation and mindfulness exercises can teach you to observe your thoughts and emotions and become aware of them without judgment. This can help in identifying and controlling cognitive distortions.
Be self-compassionate: When you make mistakes or face a challenge, instead of being overly self-critical, be kind and compassionate to yourself as you would do to a friend. Acknowledge that everyone makes mistakes and feels negative emotions from time to time.
Practice gratitude: Acknowledge and appreciate the good things in your life, irrespective of however small they may seem. By focusing on the positive aspects of your life, you can reduce negative thought patterns.
Embrace discomfort: Consciously engage in activities that require you to step outside your comfort zone and face your fears. This will make you face life challenges as they arise instead of avoiding or denying them.
Seek social support: Share your thoughts, emotions and feelings with people you trust. They can help you gain a more balanced view of your situation without distorting or exaggerating it.
Practice self-care: Engage in activities that you personally enjoy like yoga, dance, drawing, exercise etc. They can alleviate stress and help you achieve a calmer state of mind thereby reducing the effect of cognitive distortions.
This cognitive distortions bundle will enable you to replace irrational thinking patterns with more realistic thoughts. It includes:
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50 cognitive distortions with examples, consequences and how to avoid. They are available in full page, flash cards as well as cheat sheets for easy reference.
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Cognitive restructuring, decatastrophizing and fact or opinion worksheet to challenge and replace cognitive distortions with more realistic and adaptive thoughts.
Managing cognitive distortions is a gradual process that requires practice and patience. Be compassionate with yourself as you work towards developing healthier thought patterns and coping mechanisms.
How do you identify cognitive distortions?
Identifying cognitive distortions involves recognizing specific patterns of thinking that deviate from rational, realistic and balanced thought processes.
They are automatic thought processes that are deeply ingrained and can be difficult to recognize and challenge without intervention. Cognitive distortions are more likely to impact your moods and behaviors. You need to look for the warning signs―recurring negative or self-critical thoughts, emotional reactions to different situations or events. Paying attention to your thoughts and feelings will increase your self-awareness and enable you to identify the distorted thought and replace it with a more rational alternative.
What are the top 10 cognitive distortions?
Here are the 10 most common cognitive distortions:
Black-and-White Thinking
What is black-and-white thinking?
Perceiving situations or issues in strict, polarized terms, without recognizing or considering shades of gray or middle ground. Categorizing things into absolute categories of either "good" or "bad," "right" or "wrong," with no room for nuance or complexity leads to rigid thinking, oversimplification of complex issues and difficulty in finding balanced and flexible solutions.
Examples of black-and-white thinking
"I either have to be the best at everything I do, or I'm a total loser. There's no middle ground."
"I didn't get the promotion, so I must be a complete failure at my job."
How to avoid black-and-white thinking?
Train yourself to explore and entertain alternative viewpoints, possibilities and outcomes. Avoid jumping to conclusions or making snap judgments without considering other potential explanations or factors. Reflect on your own thinking patterns and biases. Notice when you are falling into black-and-white thinking and consciously make an effort to widen your perspective and consider a more balanced view.
Mental Filtering
What is mental filtering?
Selectively paying attention to certain aspects of a situation while ignoring or distorting other relevant information, leading to magnifying negative details while discounting or minimizing positive or neutral experiences.
Examples of mental filtering
"I didn't do well at work because I received a low rating on one competency."
"My presentation was a disaster since a person in the audience was yawning."
How to avoid mental filtering?
Practice balanced thinking by consciously acknowledging and appreciating positive aspects. Question the validity of negative thoughts, gather evidence and seek alternative perspectives. Daily gratitude is a great practice to lessen its effects.
Personalization
What is personalization?
Assuming excessive responsibility or blame for events that are beyond your control or not related to you. Interpreting situations as being directly caused by your actions, even when there is little or no evidence to support this belief leading to self-blame and emotional distress.
Examples of personalization
"She's purposely excluding me as she didn't invite me to lunch. She probably doesn't like me."
"It's all my fault that the project didn't go well. Only if I had put in more effort, everything would have turned out so much better."
How to avoid personalization?
Recognize that there are often multiple factors influencing outcomes and it's not always about you. Consider other people's choices, circumstances and external factors that may have played a role. Instead of assuming blame, seek feedback from others involved in the situation. Ask for their perspective and input to gain a more accurate understanding of what happened.
Overgeneralization
What is overgeneralization?
Drawing broad and sweeping conclusions based on limited or isolated experiences. Taking one instance or a few examples and applying them to all situations, often making negative predictions that may not be accurate or justified, leading to a negative outlook and reduced motivation.
Examples of overgeneralization
"I can't even fix this small issue on my computer. I'm completely useless with technology. I can't do anything right."
"He didn't complete his work on time. All my coworkers are untrustworthy. I can't rely on anyone at work."
How to avoid overgeneralization?
Cultivate a mindset that is open to exceptions and variations. Recognize that there can be multiple factors influencing outcomes and one or a few instances do not define the entire picture. Consider alternative explanations or possibilities that you may have overlooked that could have contributed to the specific outcome rather than assuming a universal pattern.
Catastrophizing
What is catastrophizing?
Exaggerating the importance or consequences of a situation, blowing potential problems out of proportion and assuming the worst possible outcome, leading to anxiety and decreased productivity.
Examples of catastrophizing
"This project didn't go well. I am a complete failure. My boss will not give me another opportunity. I'll never succeed in anything I do."
"My job interview was terrible. They're going to reject me. I will never get hired anywhere and will be unemployed forever."
How to avoid catastrophizing?
Practice reframing your thoughts by consciously replacing catastrophic thoughts with more balanced and rational ones. Instead of automatically assuming the worst, consciously choose to focus on more realistic and positive outcomes. Weigh the likelihood and impact of various outcomes. Focus on problem-solving and develop contingency plans.
Emotional Reasoning
What is emotional reasoning?
Using emotions as the primary basis for evaluating reality or making judgments, rather than relying on objective evidence or logical reasoning. Assuming that if something feels true or feels a certain way, it must be true, regardless of evidence to the contrary.
Examples of emotional reasoning
"I already feel overwhelmed by this task and I just got started. If it's making me feel this way, it must be impossible to accomplish. I will definitely fail."
"Thinking about a career change is making me anxious. If the thought itself is so terrifying, how can I possibly do it."
How to avoid emotional reasoning?
Use logical thinking and rationality to evaluate situations rather than relying solely on your emotions. Consider the broader context and different possibilities. Look for objective evidence and facts that support or contradict your emotional conclusions. Consider alternative explanations or perspectives.
Mind Reading
What is mind reading?
Assuming that you know what others are thinking or their intentions without sufficient evidence or explicit communication, leading to misunderstandings and conflict.
Examples of mind reading
"She is intentionally trying to undermine my work. She must be jealous."
"He didn't include me in the meeting. He must think I'm incompetent."
How to avoid mind reading?
Instead of jumping to conclusions, communicate openly and seek clarification with the person involved. Ask them directly about their thoughts or feelings. Give them the benefit of the doubt and consider alternative explanations. This can help you gain accurate information and avoid making unfounded assumptions.
Labeling
What is labeling?
Assigning global, negative labels to oneself or others based on undesirable events, isolated behavior or characteristics. Using extreme and judgmental language to describe oneself or others and oversimplifying complex individuals into rigid categories can lead to self-esteem issues, strained relationships and limited understanding of others' true capabilities.
Examples of labeling
"He refused to help me out. He's selfish and rude."
"My partner and I had a big fight in the morning. They are uncaring."
How to avoid labeling?
Actively challenge the negative labels you assign to yourself or others. Question the evidence and validity behind the labels, considering alternative interpretations and acknowledging the complexity of individuals. Replace negative labels with more balanced and realistic self-talk. Instead of using extreme labels, acknowledge specific behaviors or traits without making global judgments about entire identity or worth.
Discounting the Positive
What is discounting the positive?
Downplaying, ignoring or dismissing positive experiences, achievements or feedback. Focusing more on negative aspects or emphasizing the importance of negative events while minimizing or discounting the value of positive ones can lead to a skewed perception of reality, decreased self-esteem and a lack of appreciation for positive aspects of life.
Examples of discounting the positive
"I got an award for delivering a very crucial project on time. I don't deserve it."
"I achieved my monthly sales target. I just got lucky."
How to avoid discounting the positive?
Become aware of your self-deprecating thoughts or dismissive attitude towards positive experiences. Replace negative self-talk with more balanced and realistic statements that acknowledge your strengths and achievements. Write down your accomplishments, big or small, regularly. This helps create a tangible record of your positive experiences and serves as a reminder of your abilities and progress.
Shoulds and Musts
What is shoulds and musts?
Having rigid and inflexible beliefs about how things should be or how people should behave, imposing unrealistic or arbitrary expectations on oneself, others or situations, leading to feelings of guilt, frustration and disappointment when those expectations are not met.
Examples of shoulds and musts
"I should never ask for help because it means I'm weak and incapable."
"I must achieve certain milestones by a specific age, or else I'm a failure."
How to avoid shoulds and musts?
Question the validity of your shoulds and musts. Ask yourself if these expectations are reasonable, realistic or helpful. Consider alternative perspectives and possibilities. Be kind to yourself and acknowledge that you are human. Accept that making mistakes and having limitations is a natural part of life. Treat yourself with understanding and forgiveness.
What is cognitive restructuring?
Cognitive restructuring helps in noticing unhelpful, inaccurate and negative thought patterns as they occur and reframe them in more accurate and helpful ways. Challenging and replacing cognitive distortions with more realistic and adaptive thoughts can reduce emotional distress, improve decision-making, enhance self-esteem and promote healthier relationships.
Cognitive restructuring is a 4 step process:
Step 1: Thought monitoring
Cognitive distortions are more likely to impact your moods and behaviors. You need to look for the warning signs―recurring negative or self-critical thoughts, emotional reactions to different situations or events. Paying attention to your thoughts and feelings will increase your self-awareness and enable you to identify the distorted thought and replace it with a more rational alternative.
Step 2: Evidence gathering
Evaluate the evidence supporting or contradicting the distorted thought. Look for objective facts, past experiences and alternative explanations that challenge the validity of the thought.
Step 3: Alternative interpretations
Develop alternative thoughts that are more balanced, realistic and rational. Consider different perspectives, positive aspects of the situation and alternative explanations.
Step 4: Reframing
Actively replace the distorted thought with the alternative thought that's more realistic and accurate. Don't engage in toxic positivity. The idea is to be closer to reality without distorting or exaggerating it. Repeat the new thought to yourself to reinforce its validity.
This cognitive distortions bundle includes the "cognitive restructuring worksheet" with these 4 steps to enable you to replace negative thoughts with a more rational and balanced perspective.
What are 10 examples of negative thoughts?
Negative thinking errors stem from exaggerating events, distorting reality or attaching high personal significance to something that's unrelated to you. It makes you accept your thoughts as the "source of truth" even though they're just a creation of your mind and not something real.
Here are 10 examples of negative thinking:
I'll never achieve success.
I am a failure.
I can never do anything right.
If I make a mistake, others will find out I am incompetent.
I have to do everything perfectly, or else I'm a failure.
I got rejected in the interview. I'll never find another job.
I wasn't given the opportunity I deserved. My manager is biased.
My team member appreciated me for helping him out. Anyone could have solved the problem.
She didn't invite me to lunch. She hates me.
All my friends are promoted except me. I don't have what it takes.
How do I remove negativity from my mind?
Negativity stems from not paying attention to your thinking patterns and believing everything your mind tells you without questioning or challenging it. It's your brain's default setting and removing it requires these 8 conscious practices:
Self awareness
Become aware of your negative thoughts and emotions as they arise. Don't deny or avoid them. Identify your triggers and patterns. Awareness is the first step in making positive changes.
Challenge negative thoughts
When negative thoughts arise, question their validity. Ask yourself if there is evidence to support these thoughts or if you might be exaggerating or catastrophizing. Look for more balanced and realistic perspectives.
Practice gratitude
Cultivate a sense of gratitude by focusing on the positive aspects of your life. Regularly take time to acknowledge and appreciate the things you are thankful for, no matter how small they may seem.
Surround yourself with positivity
Spend time with people who uplift and support you. Avoid toxic and negative influences whenever possible, as they can contribute to your own negativity.
Practice mindfulness
Mindfulness techniques can help you observe your thoughts without judgment. Meditation can also promote a calmer and more focused mind, reducing the impact of negativity.
Limit media consumption
Be mindful of the media you consume, as excessive exposure to negative news or content can impact your mood and mindset. Choose to engage in positive and uplifting content instead.
Practice self care
Participate in activities that bring you joy and fulfillment. Engaging in hobbies or activities you love can boost your mood and reduce negativity.
Challenge negative self-talk
Be kind and compassionate to yourself. Replace self-critical thoughts with self-encouraging and supportive statements.
What is catastrophizing behavior?
Catastrophizing behavior, also known as "catastrophic thinking" or "catastrophic cognition," is a cognitive distortion characterized by the tendency to magnify or exaggerate the importance or severity of a situation, event or problem. When you engage in catastrophizing, you anticipate the worst possible outcome for a given situation, often assuming that the negative consequences will be far more significant than they are likely to be.
Catastrophizing makes you jump to the most extreme and negative conclusions without considering more realistic or balanced alternatives. This pattern of thinking can lead to heightened anxiety, increased stress and a skewed perception of reality.
Example of catastrophizing behavior:
You receive a slightly below-average grade on an important test and immediately think, "I'm going to fail this course. I'll never get into college, and my entire future is ruined."
Catastrophizing behavior can contribute to a cycle of anxiety and avoidance. It can make you avoid certain situations or activities out of fear of the catastrophic outcomes you imagine. Over time, this can limit personal growth and interfere with your ability to cope effectively with challenges.
What is the decatastrophizing technique?
Decatastrophizing technique is a cognitive-behavioral strategy to challenge and reduce the impact of catastrophic thinking. Catastrophic thinking involves exaggerating the negative consequences of a situation and imagining the worst possible outcomes. Decatastrophizing aims to shift the focus away from these catastrophic thoughts and replace them with more balanced and realistic ones.
It involves answering these 6 questions:
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What catastrophe is bothering you?
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How likely is it that it will come true? Share past experience or other evidence to support your thinking.
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If it does come true, what's the worst that could happen? How likely is it on a scale from 1 (not at all likely) - 5 (very likely)?
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If it does come true, what's the best case scenario? How likely is it on a scale from 1 (not at all likely) - 5 (very likely)?
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What techniques or strategies can you use to cope with the catastrophe if it does happen?
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If the catastrophe occurs, what are the chances you'll be okay in 1 week, 1 month and 1 year from now?
Decatastrophizing technique helps you develop a more balanced and realistic perspective, reducing anxiety and emotional distress associated with catastrophic thinking. Through this process, you learn to challenge and reframe your negative thought patterns, leading to improved coping skills and a greater sense of control over your thoughts and emotions. It is essential to practice this technique regularly to build resilience and better manage future challenges effectively.
This cognitive distortions bundle includes a "decatastrophizing worksheet" to help you shift from catastrophic thinking to seeking a more balanced perspective.
What is fact and opinion and examples?
Fact is a statement that can be verified. An opinion is a feeling, an attitude, a value, judgment or a belief that varies from person to person. Under the effect of cognitive distortions, your emotional part of the brain takes over, pushing rational thinking aside. This makes it hard for you to separate facts from opinions. Harmful thinking like "I'll never achieve success," may appear as a fact even though it's just a creation of your mind and not based on reality. Training your brain to separate between fact and opinion can help you think clearly.
Examples of fact and opinion:
"It's a fact that you were passed up for a promotion. It's an opinion that your manager is biased."
"It's a fact that your colleague refused to help you out. It's an opinion that they are selfish."
"It's a fact that you missed delivering the project on time. It's an opinion that you're incompetent."
"It's a fact that you were rejected in an interview. It's an opinion that you'll never find another job."
"It's a fact that your colleague didn't invite you for a meeting. It's an opinion that they're jealous."
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