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Understanding Cognitive Distortions
Have you ever left a job interview convinced you completely blew it, only to receive an offer the next day? Have you been to a party where everyone seems to be busy engaging with other people, just not you. You feel like they have no interest in getting to know you, in being your friend. Both these examples demonstrate cognitive distortions – those sneaky mental tricks that can lead us astray and cloud our judgment.
What Are Cognitive Distortions?
These irrational or negative thought patterns make us perceive reality inaccurately. While everyone experiences these from time to time, frequent engagement with these thought patterns can negatively affect mental health, relationships and overall well-being.
In this post, we'll explore what cognitive distortions are, dive into some common types, and offer strategies to help recognise and overcome them.
15 Common Cognitive Distortions
Let's explore some of the most prevalent cognitive distortions:
- Filtering
- Polarisation
- Overgeneralisation
- Discounting the Positive
- Jumping to Conclusions
- Catastrophising
- Personalisation
- Control Fallacies
- Fallacy of Fairness
- Blaming
- Shoulds
- Emotional Reasoning
- Fallacy of Change
- Global Labeling
- Always Being Right
Filtering
Focusing solely on the negatives while ignoring positives.
Example: Fixating on one criticism in an otherwise positive performance review.
Polarisation
Viewing situations in "all-or-nothing" terms.
Example: Thinking, "If I don't get an A, I'm a total failure."
Overgeneralisation
Drawing broad conclusions from a single event.
Example: "I got rejected for one job, so I'll never find employment."
Discounting the Positive
Dismissing positive experiences as unimportant.
Example: "Sure, I did well on that presentation, but anyone could have done that."
Jumping to Conclusions
Making negative interpretations without supporting evidence.
Example: Assuming a friend is angry with you because they haven't returned your text.
Catastrophising
Expecting the worst possible outcome in every scenario.
Example: "If I'm late to this meeting, I'll surely get fired."
Personalisation
Taking responsibility for external events beyond your control.
Example: Blaming yourself for your child's poor grades.
Control Fallacies
Feeling either completely responsible for everything or believing you have no control at all.
Example: "I can't help being late; traffic is always terrible."
Fallacy of Fairness
Measuring every situation against your own sense of fairness.
Example: "It's not fair that they got promoted before me."
Blaming
Making others responsible for your emotions.
Example: "You make me feel so stupid when you correct me."
Shoulds
Holding rigid rules about how you and others should behave.
Example: "I should always be productive; taking breaks means I'm lazy."
Emotional Reasoning
Believing something is true because it "feels" true.
Example: "I feel like a bad parent, so I must be one."
Fallacy of Change
Expecting others will change to suit your needs if you pressure them enough.
Example: Constantly nagging a partner to be more outgoing.
Global Labeling
Defining yourself or others based on a single event or characteristic.
Example: Making a mistake at work and labeling yourself as "incompetent."
Always Being Right
Prioritising being right over everything else, including others' feelings.
Example: Continuing an argument even when you see it's upsetting the other person.
5 Tips to Combat Cognitive Distortions
- Identify the Distortion: Learn to recognise when you're engaging in distorted thinking.
- Challenge Your Thoughts: Ask yourself, "Is this thought based on facts or feelings?"
- Look for Evidence: Seek out information that both supports and contradicts your thought.
- Consider Alternatives: Try to think of other possible explanations or outcomes.
- Practice Self-Compassion: Treat yourself with kindness and understanding.
Wrapping Up
Cognitive distortions are a natural part of the human experience, but they don't have to control your life. By learning to identify and challenge these thought patterns, you can develop a more balanced, realistic perspective. Remember, changing thought habits takes time and practice. Be patient with yourself as you work towards healthier thinking patterns.
Stay mindful, stay balanced, and remember – your thoughts shape your reality, but you have the power to shape your thoughts!
