As you become more familiar with your own thoughts, it is very common to notice category of thinking that is negatively biased called Cognitive Distortions.
Many of us, have gotten so used to these thoughts our mind no longer pauses to be curious or discerning about them, they even feel automatic.
Practicing mindful awareness can reduce the tendency to automatically take thoughts as fact. It can also allow us to consider other possibilities and gain perspective which can increase our sense of emotional wellbeing and positively influence our world view.
10 common cognitive distortions and some helpful examples.
Below are the most common types of cognitive distortions:
All-or-Nothing Thinking
The tendency to evaluate oneself, others, or situations in extremes or absolutes. Some key words that may help us identify these thoughts are “always”, “never”, “every”.
Example: Believing one is a “bad friend” after forgetting to return one call.
Overgeneralization
Making broad interpretations based off a few events.
Example, “I felt awkward during that party last night” “I am awkward at social events”
Mental Filter
Hyper-focusing on negative aspects of oneself or a situation.
Example: You feel disappointed after a loved one did not follow through with a commitment and focus on all the times you have felt let down minimizing the times that they have showed up for you.
Disqualifying the Positive
Transforming neutral or positive experiences into negative ones by discounting the good things that have happened.
Example: Getting good feedback after a presentation and believing it was due to luck.
Jumping to Conclusions
Making negative, arbitrary predictions about what others think, or about the future even if there is no definite facts that support your conclusions.
Mind Reading: You believe that someone is reacting negatively to you.
The fortune Teller Error: You expect things will turn out badly.
Example: You believe that you will never meet a friend you connect to.
Magnification and Minimization
Exaggerating or minimizing the importance of events.
Magnification: You are giving a presentation and mispronounce a word. After the presentation, you go over the presentation and mispronounced word and feel anxious the whole week.
Minimization: A friends alcohol use is interfering with their ability maintain jobs, friends, and their own safety. When their behavior is addressed by loved ones, they mention everyone is over worried and their alcohol consumption is not a big deal.
Emotional Reasoning
Believing that because you feel a certain way, your thoughts must be true.
Example: I feel disconnected from my partner therefore they must not love me.
“Should” Statements
Applying critical words like “should” or “must” to ourselves or others. “Should” are many times linked to moralistic judgments or messages or strict rules communicated during upbringing. “should” usually bring up feelings of resentment, guilt or shame. In therapy I usually encourage clients to use a language of values, needs, and feelings language which is a more compassionate way to relate to ourselves and others.
Example: I “should “be grateful at all times; You “must” forgive family no matter what.
Labeling
Assigning negative labels to ourselves or others. Labeling can also be identified by an extreme way of viewing a person or situation.
Example: “I’m lazy”, or “They’re dumb.” Labeling can also be viewed as a form of black-and-white thinking, as it suggests that there is only one extreme way of characterizing oneself or someone else.
Personalization
Assuming responsibility for something that you do not have complete control over.
Example: Your partner seems tired or sad and you assume that their mood is due to something you did.
Questions for Reflection
- Which cognitive distortions do you notice most often?
- From your experience, have cognitive distortions been problematic?
- How have affected your relationship with others and yourself?
- How have cognitive distortions affected your world view?
- What will be different in your life once you become more aware of your own cognitive distortions?
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Therapy can be a safe space to work on having a more mindful approach our inner experience. If this post resonated, and you find that cognitive distortions are affecting your well-being feel free to reach out to schedule a FREE consultation.
