COGNITIVE DISTORTIONS
Cognitive distortions are systematic errors in thinking that can trigger and reinforce negative emotions, often leading to mental health issues like anxiety and depression. Recognizing these patterns is the first step in correcting them through cognitive-behavioral therapy techniques.
MIND READING
Thinking you know what others think, without having evidence.
Example:
"She didn't smile at me, so she must think I'm not worth her time."
FORTUNE TELLING
Making negative predictions about the future.
Example:
"I'll definitely fail this interview, so there's no point in preparing."
CATASTROPHIZING
Believing that an event is terrible and inevitable.
Example:
"If I make a mistake during my presentation, my career will be over."
LABELING
Ascribing negative traits that encompass the person completely.
Example:
"I made a mistake on this project, so I'm a total failure."
DISCOUNTING THE POSITIVE
Downplaying positive aspects of self or others.
Example:
"Sure, I did well on the test, but that was just luck."
NEGATIVE FILTER
See only the negative side of the person or situation.
Example:
"My performance review had nine positive comments and one suggestion for improvement. Clearly, I'm not doing well enough."
OVERGENERALIZATION
Negative global pattern based on a single event.
Example:
"I was rejected for one job, so I'll never find employment."
DICHOTOMIC THINKING
Evaluate facts and people in all-or-nothing terms.
Example:
"If I'm not perfect at this, then I'm a complete failure."
"SHOULD"
Emphasizing how things should be rather than realizing what they are.
Example:
"I should always be productive. Taking breaks means I'm lazy."
PERSONALIZATION
Blaming yourself for negative events.
Example:
"The team project failed because of my contributions."
BLAME
Considering only another person as the source of your negative emotions.
Example:
"It's entirely their fault that I feel so upset."
UNFAIR COMPARISONS
Set unrealistic standards by comparing yourself to levels too high.
Example:
"My colleague is so much better at presentations than I am, so I shouldn't even try."
LAMENTATION
Overemphasizing what you could have done rather than what you can do now.
Example:
"If only I had studied harder in school, my life would be perfect now."
WHAT IF?
To make several "if this or that happens" conjectures without becoming satisfied and assured.
Example:
"What if I get sick? What if I can't pay my bills? What if I lose my job?"
FILTERING
Denying evidence that contradicts negative thoughts.
Example:
"Despite all the evidence of my capabilities, I still believe I'm incompetent."
SPLITTING
Evaluating everything in terms of good-bad or superior-inferior, exaggerating judgments.
Example:
"People are either for me or against me, there's no middle ground."
How Cognitive Behavioral Therapy Helps
CBT can help you identify these distortions in your thinking and develop more balanced, realistic perspectives. By challenging these distorted thoughts, you can reduce negative emotions and develop healthier behavioral responses.
For more information on Cognitive Behavioral Therapy and its approaches, visit the Approaches page.