There are a variety of cognitive distortions, here we will discuss 14: 1. Catastrophizing - Believing only the worst possible scenario or outcome will occur. Example: Forgetting to turn in a homework assignment for class. You think, “I am going to fail this course.” In actuality, you missed one assignment, not all assignments in the course. You may receive an incomplete, but it does not mean you are automatically going to fail the course from one missed assignment. 2. Magnification and Minimization - Either overemphasizing or de-emphasizing the importance of a situation. Example: Paying your rent a day late and thinking “I paid the rent late. This is my first time, but I think my landlord is going to evict me now.” This situation gets magnified to presume the landlord will have hefty repercussions on you. But in reality, you probably just pay a late fee. You won’t get evicted for paying this one payment a day late. 3. Should Statements - Thinking about things you should do or should have done. Example: Your coworkers are having a going-away party for a coworker who is leaving for a new job. You were unable to make it. You think “I should have gone to the going away party, now they must think I hate them.” 4. All or Nothing - Only using absolute statements. Example: “I am always a failure” or “I will never get that promotion” 5. Fortune Telling - Making a prediction based on little to no evidence it will happen. Example: “I won’t win the award.” or “I know I am going to fail this test.” In actuality anytime statements like this are being made, it is not accurate as no one can predict the future. The outcome has yet to come and you could in fact ‘win the award’ or ‘pass the test’. 6. Jumping to Conclusions - Assuming the outcome of a situation with no concrete proof. Example: “I called my boyfriend and he didn’t answer. He must be with another girl right now.” In reality, your boyfriend may be at work or school. He may have stepped away from his phone to use the restroom. Jumping to the extreme conclusion of him being with another girl just because he did not answer your call is an unrealistic notion. 7. Always Being ‘Right’ - Failing to consider other alternatives or truths. Only trying to prove if self is right at all costs. Example: Believing the world to be flat, not round and a friend tries to tell you the world is round, with supporting evidence, so you argue with them and degrading knowing what you’re saying is hurtful. You disregard all consequences and repercussions as you feel the need to be right at all costs. 8. Mind Reading - Assuming to know what someone else is thinking. Example: Your boss comes into work seeming a little off today. Immediately you think “My boss looks upset and angry. I feel like my boss is angry at me.” 9. Personalization - Assuming a situation is about you or that you are the sole cause for an event and negating others' contributions. Example: Your friend asked you to watch their dog and you said no. While your friend was on vacation the dog ran away. You say to your friend “I am so sorry. It is all my fault your dog ran away.” When in actuality there were other factors to the dog running away and you did not have anything to do with it. 10. Emotional Reasoning - Judging based on emotions, assuming these emotions reflect reality Example: When a friend asks you for money. They swear up and down they will pay you back, but they need you to loan them $200. You think “I feel bad I could not lend my friend money. I am such a bad friend.” Money should not equate to friendship. The feeling of guilt you may feel as you were not able to or did not want to lend them money does not mean you’re a bad friend or person. 11. Black and White (also called Polarized thinking) - Thinking things are an either-or situation only. No ‘gray’ area. Example: “I am such a failure. I will never amount to anything.” or “He lied to me. He is always going to be a liar. He is the worst human being on earth.” 12. Discounting the Positives - Not just ignoring the good things, but actively rejecting any positive notions. Example: When getting an A on a test and you say “I was just lucky” or winning an award and saying “I only won it by chance.” 13. Overgeneralization - Using a single event to generalize and assume future scenarios. Example: Having a coworker show up late. “Peter showed up late to work today. He’s going to show up late to work every day.” Although he showed up late today, there is no way to assume he will be late in the future. The reality is he may have been late from a flat tire, traffic, or woke up late. 14. Mental Filter - Hyper focusing on a single event and filtering out any other possibilities. Example: When you and your significant other get in a fight, even if it is a small one and all you can think about is all the bad times you have had together. “All we ever do is fight, this relationship won’t work.” Cognitive distortions are toxic to our mental as they often bring anxiety and depressed mood. To combat these distortions, the key is to identify the cognitive distortion and work on reframing, challenging these negative thoughts. While the purpose of this writing is to help provide information and education on cognitive distortions, it is important to note that this posting should not substitute seeing a medical provider. If you have concerns, you should always contact your personal provider and medical team. Other Helpful Articles: Geller, C. (2020). Cognitive distortions and what to do about them. https://www.manhattancbt.com/archives/2572/cognitive-distortions/ Hartney, E. (2021). 10 Cognitive Distortions Identified in CBT. https://www.verywellmind.com/ten-cognitive-distortions-identified-in-cbt-22412 Stanborough, R.J. (2019). What are cognitive distortions and how can you change these thinking patterns. https://www.healthline.com/health/cognitive-distortions#thought-origins Author: Eliana Rosete Reviewed by: ZenDeva Team Date of Last Update: 14 March 2022 Stock photos are free stock images from Pexels. Comments are closed.
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