Cognitive distortions are biased thoughts that create negative patterns in a person's thinking. It is common to experience negative thoughts from time to time, but when these thought patterns become consistent, they can begin to interfere with a person’s daily life. According to the American Psychological Association (APA), cognitive distortions involve "faulty or inaccurate thinking, perception, or belief." These distorted thought patterns can influence how we view ourselves, others, and the world, often leading to negative emotional outcomes.

These distortions are a normal psychological process that can occur in all people to varying degrees. Research suggests that during times of high stress—such as traumatic life events or challenges during childhood—cognitive distortions may be activated. Some researchers theorize that this happens as a survival mechanism, an evolutionary adaptation designed to streamline the thinking process. While this may have helped humans in the past, when these thought patterns persist in modern life, they can lead to anxiety, depression, and unhealthy behaviors.

Types of Cognitive Distortions

Understanding the different types of cognitive distortions is the first step in recognizing them in yourself. Here are some common types:

1. All-or-Nothing Thinking (Black-and-White Thinking) - This involves thinking in absolutes. You might see situations as completely good or bad, with no middle ground.

Example: "If I don’t get this promotion, my career is a failure."

2. Overgeneralization - When one negative event is seen as part of an unending pattern of defeat, overgeneralization takes over. Words like "always" or "never" are often used.

Example: "I didn’t do well in this presentation, so I’ll always fail in public speaking."

3. Mental Filtering - This occurs when you focus solely on the negative aspects of a situation, ignoring the positive ones.

Example: "I made one mistake during my performance, so the whole thing was a disaster."

4. Discounting the Positive - Even when something positive happens, you might dismiss it or fail to recognize its value.

Example: "Sure, I passed the exam, but it doesn’t count because it was easy."

5. Jumping to Conclusions - There are two forms of this distortion:- 

•     Mind reading: You assume you know what others are thinking.  

Example: "They didn’t smile when they walked by, so they must dislike me."

•   Fortune telling: You predict a negative outcome without evidence.    

Example: "I’m going to fail this test even though I studied."

6. Catastrophizing - This distortion involves imagining the worst-case scenario, often blowing things out of proportion.

Example: "If I make a mistake, everyone will think I’m incompetent, and I’ll lose my job."

7. Emotional Reasoning - When you believe that how you feel must reflect reality, you’re engaging in emotional reasoning.

Example: "I feel overwhelmed, so my situation must be unmanageable."

8. "Should" Statements - These are rigid rules or expectations you impose on yourself or others, leading to guilt or frustration when unmet.

Example: "I should always be productive, or I’m lazy."

9. Labeling - Labeling involves assigning yourself or others a general label based on a single event.

Example: "I made a mistake, so I’m a failure."

10. Personalization - This distortion occurs when you blame yourself for things outside of your control.

Example: "My friend is upset; it must be my fault."

Managing cognitive distortions 

Identifying and changing cognitive distortions is a powerful way to improve mental health and emotional well-being. Here are some strategies to help:

• Start by noticing when you’re falling into cognitive distortions. Journaling or mindfulness can help increase self-awareness.

• Once you identify a distorted thought, ask yourself, "Is this thought based on facts or assumptions?" Try to view the situation from a different perspective.

• Replace these thoughts with more balanced ones. Instead of thinking, "I never do anything right," you could say, "I’ve made mistakes, but I also learn and improve."

• Being mindful of your thoughts without judgment can help break the cycle of distortions. Self-compassion involves treating yourself with the same kindness you’d offer a friend.

• Cognitive-behavioral therapy (CBT) is an effective way to address cognitive distortions. Our therapists at Aapli Psych Psychological Services can guide you through recognizing and restructuring your thought patterns. 

We hope this blog has provided insights into the types of cognitive distortions and how to change them. Let us know in the comments some of your thinking distortions!