10 Common Cognitive Distortions

Cognitive distortions, also known as thinking traps or cognitive biases, are patterns of thought that can lead us astray from reality. Oftentimes, these thoughts can cause unnecessary distress and impair our ability to cope effectively with life's challenges. However, recognizing these distortions and then addressing them in effective ways can have a huge impact on your mental and emotional wellbeing.

CBT and Cognitive Distortions

Recognizing cognitive distortions is key to enhancing mental well-being, and a pillar of cognitive behavioral therapy (CBT). At its core, CBT operates on the premise that our thoughts significantly influence our emotions and behaviors. Cognitive distortions, therefore, play a crucial role in this interplay by skewing our perceptions of reality, often leading to unnecessary stress, anxiety, or depression.

Below is a list of common cognitive distortions.

Types of Cognitive Distortions:

1. All-or-Nothing Thinking

This distortion, sometimes called polarized thinking, manifests as seeing things as black or white. Events or situations are perceived as either perfect or a complete failure, leaving little room for realistic evaluation or appreciation of gradual progress.

2. Overgeneralization

Overgeneralization involves making broad conclusions based on isolated incidents. For example, experiencing a single negative event and concluding that it will always happen in similar situations. This can lead to a skewed perception of reality and unnecessary pessimism.

3. Filtering

Filtering, sometimes called selective abstraction, involves focusing exclusively on negative aspects of a situation while ignoring the positive. It's like wearing tinted glasses that only allow the bleak aspects of life to come into focus, which can distort our perception of reality.

4. Mind Reading

This distortion occurs when we assume we know what others are thinking without any real evidence. It often leads to misunderstandings and unnecessary conflicts, as our assumptions about others' thoughts are often incorrect.

5. Catastrophizing

Catastrophizing involves magnifying the importance of negative events and minimizing or discounting the positive aspects. It can lead to excessive worry and anxiety about future possibilities that are often unrealistic or exaggerated.

6. Personalization

Personalization happens when individuals attribute external events to themselves, even when there is no basis for such a connection. This could look like someone blaming themself for situations beyond their control or assuming responsibility for someone else's emotions.

7. Control Fallacies

Control fallacies come in two forms—external and internal. External control fallacy involves believing that we are powerless and that external factors determine our happiness. Internal control fallacy, on the other hand, leads us to believe that we are responsible for everything and everyone around us, which can lead to excessive guilt and stress.

8. Should Statements

Should statements involve rigid rules about how things should or ought to be. When these expectations are not met, it can lead to frustration, self-blame, and a sense of inadequacy. Learning to replace "should" with more flexible language and expectations can reduce emotional distress.

9. Labeling and Mislabeling

This distortion involves negatively labeling oneself or others based on specific behaviors or situations. Through this oversimplification, we ignore the complexity of human behavior, which can contribute to low self-esteem and interpersonal conflict.

10. Emotional Reasoning

Emotional reasoning occurs when individuals assume that their feelings reflect objective reality. For example, if someone feels anxious, they may reason that the situation must be dangerous or threatening in some way, even if there is no evidence to support this conclusion.

Recognizing these cognitive distortions is the first step toward developing healthier thinking patterns. CBT provides a structured and evidence-based approach to identifying and challenging these distortions. Therapists may guide individuals through a process of introspection and cognitive restructuring, equipping them with practical tools to replace distorted thoughts with more balanced and accurate perceptions. This therapeutic approach can not only alleviate immediate emotional distress but also empower individuals to cultivate healthier thinking patterns that can endure beyond therapy.

Sala Psychology is based in Greenwich, Connecticut. Specialties include therapy for anxiety disorders, depression, behavioral weight loss issues, and couples therapy.