Cognitive Distortions: Unhelpful Thinking Styles
What Are Cognitive Distortions?
Challenging our thinking is at the heart of Cognitive Behavioral Therapy (CBT) therapy. CBT focuses on the relationship among thoughts, feelings, and behaviours. CBT doesn't attempt to explore why we have such thoughts; instead, it aims to help us uncover how we now think.
We assume that our thinking is always correct and rational, but this is not always the case. Our thinking can become distorted or flawed - these thinking errors are called cognitive distortions. Psychologists have identified common cognitive distortions (e.g., maladaptive patterns of thinking, thinking traps, thinking errors, unhelpful thinking styles, negative cognitions) that most of us make sometimes. These thinking traps can become problematic and lead to negative moods (Burns, 2000).
Why Does Learning about Cognitive Distortions Matter?
Cognitive distortions can impact how we feel and are associated with various emotions, including anxiety, anger, sadness, guilt, and frustration, to name a few. Research shows that unhelpful thinking styles are associated with depression (Blake et al., 2016) and help reinforce the 'not good enough" thoughts found in low self-esteem (Edelman, 2003). In addition, thinking styles are sometimes associated with maladaptive behavioural responses that impact our lives negatively.
5 Ways Cognitive Distortions Might Impact You Negatively
Perfectionism
Avoidance
Procrastination
Overthinking
Self-esteem
10 Most Common Cognitive Distortions
Mental Filtering. Involves filtering information. Usually this means filtering in negative information whilst filtering out positive information. Example: You receive performance-based feedback, and you dwell on the one area where it describes what you could improve and ignore all the other areas that demonstrate mastery.
Overgeneralising.We use words like "always," "never," and "nothing" to make sweeping statements based on a specific situation. Example: someone says that orange looks terrible on you, and you think, "I'll never look good in orange."
Jumping to Conclusions (Mind Reading & Fortune Telling). We interpret things negatively based on our assumptions when there is no evidence to support our conclusion. We assume that we know what the other person is thinking. Example: you arrive late for work, and your boss looks serious. You assume they are upset with you. You then keep your distance. However, the boss has had a bad start to their day.
All-Or-Nothing Or Polarized Thinking. We see things as black or white. For example, seeing things, people or situations as good or bad. If the situation falls short of perfect, then everything is ruined. It leaves no room for mistakes. Example: "I had fries for lunch. I've ruined my diet."
Labelling. We label ourselves and others based on behaviour in specific situations, even though other examples aren't consistent with that label. Example: you make a mistake, and or someone else makes a mistake, and we attach a negative label calling ourselves or them a "loser." This absolute way of thinking leads to anxiety and frustration.
Personalization & Blame. We hold ourselves responsible for events entirely or partially out of our control. Or you blame others for our circumstances. Example: a collogue mentions that the team did not reach a target, and you immediately think the comment was directed at you. OR You blame others, and circumstances for your problems and feelings failing to consider have you might have contributed to the problem.
Should, Ought & Must Statements. We place unreasonable expectations of ourselves and others' behaviours. "Should" statements directed at yourself lead to guilt and frustration. "Should" remarks directed at others lead to anger and frustration. Example: "I should have done that" or "You shouldn't have done that."
Catastrophising (Magnification) & Minimisation. We magnify our problems and shortcoming while minimizing our positive attributes or qualities. People who catastrophize often fear they will not be able to cope with the situation they are imagining. Example: You magnify a mistake yet minimize important achievements or feedback.
Emotional Reasoning. We view a situation based on our feelings, and negative feelings about ourselves inform our thinking. Example: "I feel guilty. I must be a bad parent." We assume that our negative emotions reflect how things really are. I feel bad therefore something bad is going to happen.
Discontinuing the Positive. We acknowledge positive experiences and then reject them. Example: "I did well on that exam, but only because the questions were easy."
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Blake E, Dobson KS, Sheptycki AR, Drapeau M. The Relationship between Depression Severity and Cognitive Errors. Am J Psychother. 2016;70(2):203-21. doi: 10.1176/appi.psychotherapy.2016.70.2.203. PMID: 27329407.
Burns D. Feeling Good: The New Mood Therapy. New York, NY: Quill; 2000.
Edelman, S. (2003). Change your thinking. ABC Books.
Disclaimer: The information contained in this post is for general informational purposes only. It is not a substitute for independent or professional advice tailored to your specific needs.
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