9 Cognitive Distortions & 7 Ways to Challenge Them
Cognitive distortions are patterns of thinking that are inaccurate, biased, or irrational, and can lead to negative emotions, behaviors, and outcomes. These distortions are common in many mental health disorders, such as depression and anxiety, and can also be present in everyday thinking.
There are many different types of cognitive distortions, but some of the most common include:
All-or-nothing thinking: Seeing things in black-and-white terms, with no room for nuance or complexity.
Overgeneralization: Making sweeping, universal statements based on one or a few experiences.
Discounting the positive: Focusing only on negative aspects of a situation, and ignoring or minimizing positive ones.
Labeling: One identifies with their limitations or mistakes. After making a mistake, one might say “I’m a loser,” or “I’m so stupid!”
Should statements: Criticizing others or oneself by making “should” or “shouldn’t”statements. “Have to,” “must,” and “ought to” are common substitutes.
Emotional reasoning: Believing that emotions reflect reality, rather than recognizing that emotions can be influenced by thoughts and perceptions.
Mind-reading: Assuming that one knows what others are thinking or feeling without any evidence.
Catastrophizing: Assuming the worst-case scenario in a situation, and exaggerating the potential negative consequences.
Personalization: Taking responsibility for events or situations that are not entirely or at all within one's control.
Here are some ways cognitive distortions can be harmful:
Negative emotions: Cognitive distortions can trigger negative emotions such as anxiety, sadness, anger, and shame. Example: If you have a distorted belief that you are a failure, you may experience feelings of shame and self-blame.
Unhealthy behaviors: Cognitive distortions can lead to unhealthy behaviors such as avoidance, procrastination, and self-sabotage. Example: If you have a distorted belief that you are powerless to change your situation, you may avoid taking action to improve your circumstances.
Relationship problems: Cognitive distortions can create problems in relationships by causing misinterpretations of other people's intentions or behaviors. Example: If you have a distorted belief that everyone is out to get you, you may misinterpret other people's actions as hostile or critical.
Limited perspective: Cognitive distortions can limit your perspective and prevent you from seeing things in a balanced and realistic way. Example: If you have a distorted belief that you must always be perfect, you may have difficulty accepting your mistakes or failures.
Here are some strategies for challenging cognitive distortions:
Identify the distortion: The first step in challenging a cognitive distortion is to identify it. Pay attention to your thoughts and notice when you are engaging in all-or-nothing thinking, overgeneralization, or any other cognitive distortion.
Question the evidence: Once you have identified a cognitive distortion, ask yourself if there is evidence to support it. Are you basing your beliefs on facts or assumptions? Are you considering all the available evidence, or just focusing on the negative aspects?
Consider alternative explanations: Try to come up with alternative explanations for the situation that are more balanced and realistic. Is there another way to interpret the evidence that is less negative or more optimistic?
Evaluate the impact: Consider the impact that your cognitive distortion is having on your emotions and behaviors. Is it helping you or hindering you? Is it making you feel worse or better about yourself? Is it negatively impacting an important relationship, or making you feel disconnected?
Reframe the thought: Once you have identified a cognitive distortion and challenged it, try to reframe the thought in a more positive or balanced way. Example: If you are engaging in all-or-nothing thinking, try to find a middle ground that acknowledges the nuances and complexities of the situation.
Practice self-compassion: Be kind and compassionate to yourself as you work to challenge your cognitive distortions. Recognize that these patterns of thinking can be deeply ingrained and may take time and effort to overcome.
Seek support: If you are struggling to challenge your cognitive distortions on your own, consider seeking support from a therapist, trusted friend, or family member. They can provide a different perspective and offer guidance and encouragement as you work to overcome these patterns of thinking.
Overall, cognitive distortions can be harmful because they can create negative emotions, unhealthy behaviors, relationship problems, and a limited perspective. By learning to identify and challenge these distortions, you can improve your mental health and wellbeing.
Schedule a free 15-minute phone consultation with Elese - Walnut Creek Therapist.
