Transforming Your Thinking: Strategies for Managing Cognitive Distortions

Previously, I provided an overview of some of the most prevalent cognitive distortions, such as all-or-nothing thinking and catastrophizing and how these distortions manifest in daily life. This post will offer practical tips for identifying and challenging cognitive distortions, also known as unhelpful thinking styles or thinking traps. 

Strategies for Managing Cognitive Distortions 

Identify and label distortions: Building awareness around your cognitive distortions involves becoming aware of your thoughts, which may lead you to notice thinking patterns and styles that you use consistently. When you feel upset (e.g., annoyed, irritated, sad, angry), for most people, this is usually preceded by unhelpful self-statement and thoughts. Take a moment to notice your thoughts. The process of noticing thoughts helps us attune to patterns of thinking that previously we had no awareness of and identify distortions in our thoughts.

• When you are triggered by a particular situation or, for example, a bad memory, take a moment and ask yourself, "What's going through my mind?"

• Notice what thoughts are showing up, and then name it: "I have the thought that I can't do anything right."

• Do they contain any distortions? Identify your most recurring distorted thoughts. For example, "I am inadequate." or "I never do anything right." What themes: harsh self-criticism, self-blame, self-judgement.

• Notice you have fallen into a thinking trap; the moment you realize it, acknowledge it: "Here is that painful thought about how I never do anything right ." This can help reduce the emotional impact of the distortion. 

Observe. Take time to observe your experience and the feelings that show up.

• Ask yourself, what am I feeling?

• Notice how your thinking patterns make you feel and whether it impacts your behaviour or reaction. Does this way of thinking make it more challenging to make positive changes and communicate effectively, or does it lead to avoidance and overthinking? 

Refocus and ask questions. Let these thoughts come and go while focusing on taking action. One easy-to-remember strategy is to ask yourself questions that will help you build an environment of acceptance.

•  Is this thought helpful?

• How will it help me to believe this negative thought, and how will it hurt me?

• Does thinking this way help me take action to change my life for the better?

• Does this help take my life forward in a meaningful direction?

• Is there a more helpful way to see this?"

Cognitive distortions can be difficult to recognize, especially because people use unhelpful thinking styles as an automatic habit. If observing your thoughts and letting them go is new, please consider practising mindfulness. It's estimated that we produce thousands of thoughts daily. Most of these thoughts come and go, but some attract our attention. The goal of mindfulness is not to get rid of your thoughts; instead, the aim is to observe your thoughts without judgement. The above is one of many techniques used to help people notice distortions in their thinking. Using disputation questions is another. Some techniques will come easy, and some will require persistence.

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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