Sometimes, the way we think about ourselves or our situations can make things feel worse than they actually are. These thought patterns, known as cognitive distortions, can lead us to exaggerate problems, focus only on the negative, or jump to conclusions that aren’t based on reality. When we do this, it can increase feelings of anxiety, sadness, and stress, and can even reinforce negative beliefs we have about ourselves. Cognitive distortions can contribute to mental health challenges, such as depression or anxiety.
The good news is that once we start to recognize these patterns, we can begin to challenge and change them. In therapy, we work together to identify these distorted thoughts, learning to challenge, reframe, and replace the distorted thoughts with healthier, more balanced ways of thinking.
This process is a key part of cognitive-behavioral therapy (CBT), and it can help you feel more in control of your thoughts and emotions, leading to less stress and greater peace of mind.
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Common Cognitive Distortions:
1. All-or-nothing thinking
Aka black & white thinking, polarized thinking
Seeing things in absolutes, with no middle ground
“Nevers” and “Always”
For example:
o Thinking you are a complete failure if you make a small mistake.
o “I always fail tests!”
o “I will never find someone that loves me!”
2. Disqualifying the positive
Discounting or minimizing positive experiences or feedback.
Discounting the good things.
For example, thinking
o “That compliment doesn’t count because they were just being nice.”
3. Mental Filter
Focusing on the negative and ignoring the positive
Only seeing your failures and not your successes.
For example,
o Remembering a single criticism and forgetting the many compliments you’ve received.
4. Jumping to Conclusions
Making (negative) assumptions without evidence, often in one of two ways:
o Mind reading:
Assuming you know what others are thinking.
For example,
• “She didn’t say hello, so she must be mad at me.”
o Fortune telling:
Predicting the future negatively.
For example,
• “I’m going to fail this presentation.”
5. Emotional reasoning
Using emotions to help interpret “jumping to conclusions”
Assuming something must be true since you feel a certain way.
For example:
o “I feel guilty so I must have done something bad.”
o “I feel stupid so I must be stupid.”
6. Overgeneralizing
Making broad, sweeping conclusions based on a single event or piece of evidence.
Drawing conclusions from one experience
“everything” - “always” - “nothing” - “ever”
For example,
o “I failed this test, so I’ll fail at everything.”
7. Magnification and minimization
Catastrophizing or denying
Exaggerating the importance of negative events (magnification) or
Downplaying the significance of positive events (minimization).
For example,
o “If I make a mistake at work, it will be the end of my career”
o “That compliment was just a fluke.”
8. “Shoulds” & “Musts”
Having rigid rules or expectations about how things should be, which can lead to frustration and disappointment.
Causes rules or expectations of behaviors
Using words often associated with guilt, failure, or frustration.
For example,
o “I should always be successful” or
o “I should never make mistakes.”
o “You should do this”
o “I should be married by now”
o Don’t “should” on yourself
9. Labeling
Assigning a global label to yourself or others based on one event or behavior.
Labeling ourselves or others as a fact.
Detrimental impact on self-worth
For example, thinking,
o “I made a mistake, so I’m a failure” or
o “He didn’t help me, so he’s selfish.”
o “I’m lazy”, “I’m stupid”, “I’m fat”, “I’m a loser”, “you’re such an idiot”.
10. Personalization
Taking responsibility for events outside your control or
Blaming yourself for things that aren’t entirely your fault.
Assuming things are associated with you.
Blame, fault, responsibility.
For example,
o “It’s my fault the team lost the game” or
o “My friend is upset because of something I did.”
o A friend answers the phone during lunch, assumption:
“I must be boring them.”
11. Blaming:
Assumes everyone else is at fault.
Holding others responsible for your emotional pain.
For example,
o “If they hadn’t treated me like that, I wouldn’t be so upset.”
Fallacy of fairness
Assumes life should be fair
Fallacy of change
Expects others to change
Always being right
Being wrong is not acceptable.
These cognitive distortions can contribute to mental health challenges, such as depression or anxiety. Becoming aware of them and learning to challenge and reframe these thoughts is a key part of cognitive-behavioral therapy (CBT).
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