Cognitive Distortions: What They Are, How They Affect Your Mental Health, and How to Overcome Them
Petru Ilie, Masters Level Clinician
Have you ever felt like you are not good enough, that everything always goes wrong for you, or that no one understands you? If so, you may be experiencing a common human phenomenon called cognitive distortions. Simply put, these are irrational or exaggerated thoughts that can negatively influence your emotions and behaviors. They can leave you feeling anxious, depressed, angry, or hopeless, and prevent you from achieving your goals and enjoying your life.
What are Cognitive Distortions?
Cognitive distortions are patterns of thinking that are not based on reality or facts, but rather on assumptions, interpretations, or beliefs that are distorted by negative emotions. They are also known in therapy as thinking errors, cognitive biases, or unhelpful thinking styles. Some of the most common cognitive distortions are:
All-or-Nothing or Black-and-White Thinking: Seeing everything as opposing extremes with no room for complexity or nuance in the middle. Thinking in absolute terms like always, never, or every. For example, “I am completely in the right, and you are completely wrong in every argument” or “I am fully bad, and my partner is fully good.”
Overgeneralization: Making broad negative conclusions based on one or few instances. For example, "I failed this test, so I am stupid and will never succeed in anything."
Catastrophizing: Expecting the worst possible outcome or scenario in any situation. For example, "If I don't get this job, my life will be over."
Discounting the Positive: Focusing only on the negative aspects of a situation and minimizing or ignoring the positive ones. "I got a B on this paper, but it doesn't matter because I made so many mistakes."
Mental Filter: Like discounting the positive, but a bit broader. Presuming evidence that confirms your fears, while filtering out evidence to the contrary; seeing what you want to see. For example, “I got a promotion at work, but it was only because they felt sorry for me.”
Personalization and Blame: Taking responsibility for things that are not under your control or blaming others for things that are not their fault. For example, "It is my fault that my parents got divorced" or "It is his fault that I am unhappy."
Jumping to Conclusions: Making negative assumptions or predictions without sufficient evidence. There are two types of jumping to conclusions: mind reading, or assuming you know others’ thoughts and intentions, and fortune telling, or assuming that you know the future. For example, "She didn't reply to my text, so she must hate me" (mind reading) or "I will never find a partner who loves me" (fortune telling).
Magnification: Exaggerating the significance or impact of negative events or flaws. For example, "I made a small mistake in my presentation, so everyone must think I am incompetent."
Emotional Reasoning: Assuming that your feelings reflect the truth or reality. For example, "I feel guilty, so I must have done something wrong."
Should and Must Statements: Imposing rigid rules or expectations on yourself or others that are unrealistic or unreasonable. For example, "I should always be perfect and never make mistakes." or "He must always agree with me and do what I want."
Labeling: Attaching negative labels to yourself or others based on isolated incidents or characteristics. For example, "I am a loser and a failure." or "He is a jerk and a liar."
How do Cognitive Distortions Affect your Mental Health?
Cognitive distortions are common and normal to some extent, but they can become problematic if left unchecked or we allow them to interfere with our functioning. Here are some examples of how they can impact your mental health:
They can activate or worsen negative emotions such as anxiety, depression, anger, guilt, shame, or low self-esteem.
They can influence your behaviors in unhealthy ways such as avoiding challenges, procrastinating, self-sabotaging, isolating yourself, or acting impulsively.
They can affect your relationships with others by causing conflicts, misunderstandings, resentment, or distrust.
They can interfere with your goals and aspirations by making you doubt yourself, lose motivation, give up easily, or settle for less.
How Can you Overcome Cognitive Distortions?
The good news is that there is hope! There are many skills and tools to keep cognitive distortions in check. One feature that these tools have in common is increasing your ability to notice your cognitive distortions and replace them with more realistic and balanced thoughts. Here are some additional practical tips:
Thoughts aren’t facts - just because you have a thought, it does not mean that it is the truth; it is just a thought. It could be completely true, somewhat true, or not true at all! It’s worth checking.
Use meditation practices and train your mind to notice how thoughts arise and interact with your body, your emotions, and your behaviors.
Evaluate your cognitive distortions by examining the evidence for and against them and testing their validity and accuracy.
Replace your cognitive distortions with alternative thoughts that are more rational, positive, and helpful.
Keep a journal or a thought log to track your progress monitoring your most nagging thoughts.
Practice your new thoughts by applying them to various scenarios and observing their effects on your emotions and behaviors.
Share this process with a friend and ask them to help keep you in check. Our loved ones might have a much clearer perspective to see the blind spots that we are missing.
Seek therapy. Our clinicians would love to help you sharpen your tools for noticing the relationship between your thoughts, emotions, body, and behavior. We are here to help if you would like further support on your journey.
Way to go! By reading this blog, you already took a worthwhile step toward healthier living through increasing your awareness of cognitive distortions. And remember, you are not alone in your struggle with fostering helpful thinking.
Cognitive distortions are a common human experience, and many people learn to manage and overcome them. You already have all the needed resources within you to do the same. With some tools and support, you can manifest them even more!
