Cognitive Distortions: How to Recognize and Challenge Unhelpful Thinking Patterns
Cognitive distortions are common but harmful thought patterns that can distort our perception of reality. Though they can happen automatically and without conscious awareness, they often contribute to negative emotions, stress, and self-sabotaging behaviors. In this article, we’ll explore cognitive distortions, their types, and how to challenge them. Understanding these patterns is the first step toward fostering better mental health and relationships.
What are Cognitive Distortions?
Cognitive distortions are irrational thought patterns that shape how we view ourselves and the world around us. These thoughts are usually negative and automatic, and they can lead to inaccurate or biased conclusions about events and situations. Everyone experiences cognitive distortions to some degree, but when they become persistent, they can contribute to mental health issues like anxiety and depression. By understanding cognitive distortions, we can start to recognize when they occur and take steps to challenge them.
Common Types of Cognitive Distortions
There are many types of cognitive distortions, but some are more prevalent than others. Here are some examples below:
All-or-Nothing Thinking: Seeing things in black-and-white terms without acknowledging the gray areas. Example) “if they don’t text me back immediately, they must not care about me”, “If I make a mistake, I’m a bad person”, “If I’m not perfect at my job, I’m a failure”.
Overgeneralization: Making sweeping conclusions based on a single event. Example) “I was awkward during that conversation, I must be an awkward person”, “I had a bad date, I’ll never find someone who loves me”, I made a mistake… I mess everything up”.
Mental Filtering: Focusing only on negative details and ignoring positive ones. Example) You might get many compliments but find yourself focusing on a single piece of negative feedback.
Magnification and Minimization: Downplaying or rejecting positive outcomes and achievements for minimization, and exaggerating the importance of negative events for magnification. Example) Believing you only got good feedback because your boss felt bad for you, or believing that your mistake is a big deal and you might get fired.
Jumping to Conclusions: Assuming you know what others are thinking, or predicting negative outcomes without evidence.
Catastrophizing: Expecting the worst possible scenario to unfold.
Emotional Reasoning: Believing that because you feel something strongly, it must be true.
"Should" Statements: Placing unrealistic demands on yourself or others based on what you think 'should' happen.
Labeling: Assigning negative labels to yourself or others based on one experience or behavior.
Personalization: Blaming yourself for events outside of your control.
Recognizing these common distortions is the first step toward reshaping unhelpful thinking patterns.
The Impact of Cognitive Distortions on Mental Health
Cognitive distortions can have a significant impact on mental health and emotional well-being. Here are some ways distortions may negatively impact you:
They can exacerbate conditions like anxiety, depression, and low self-esteem. It would be hard not to feel anxious or depressed when engaging in thinking that is negatively biased.
Distorted thinking often leads to strained relationships and poor decision-making. When you imagine that the world is against you, it makes sense that you might be more irritable or sensitive with the people in your life.
People may feel stuck in negative thought cycles, making it harder to move forward with healthy coping strategies.
Left unchecked, cognitive distortions can worsen mental health, but they can be addressed with the right tools and strategies.
How to Challenge Cognitive Distortions
Challenging cognitive distortions involves breaking down negative thought patterns and reframing them. So… how do you do that? Below are the steps you can take to start reframing your negative thoughts.
Awareness: Start by noticing when you're engaging in distorted thinking. You can practice this by keeping a thought log. Any time you engage in negative thinking, write it down in a journal or on your phone. Doing this will increase your awareness of your distorted thinking.
Examine the Evidence: Ask yourself if there’s solid proof for your thoughts or assumptions. For instance, “Am I basing this thought on facts or feelings? Do I have evidence to support this thought? Do I have evidence to the contrary?”
Reframe the Thought: Replace distorted thoughts with more balanced and realistic alternatives. Ask yourself, “Am I picturing the likely outcome, or am I imagining the worst-case scenario?”
Practice Self-Compassion: Replace harsh self-criticism with kinder, constructive thoughts.
By actively challenging these thoughts, you can cultivate healthier thinking patterns and emotional resilience. If you need support challenging your cognitive distortions, reach out to a therapist (like me!) who uses cognitive behavior therapy (CBT). One of the main goals of CBT is to identify and alter negative thinking patterns.
Conclusion
Recognizing and addressing cognitive distortions is a powerful way to improve mental health. We might not have control over our first thought, but we can learn to control our second or third thoughts by challenging our negative thinking. With awareness and practice, distorted thinking can be challenged and reshaped. Seeking professional help from a CBT therapist can provide additional support and guidance. CLICK HERE if you’d like to work with me on confronting and challenging your negative thought patterns. By challenging cognitive distortions, you can improve emotional well-being and foster healthier relationships.