Cognitive Distortions
Even though we may be feeling like nothing is in our control, we do have control over our actions, reactions, and thoughts. However, if you are like me, sometimes it can be hard to remember that we have control of our own thinking patterns. If these negative thinking patterns get away from us, we can feel a decreased since of control and an increased since of stress, depression, or anxiety. What are these runaway thoughts called? These are called Cognitive Distortions.
Cognitive distortions are an irrational, inflated thoughts or beliefs that can alter a person’s perception of reality, usually in a negative way. The best way to start taking control of these runaway negative thoughts is to first notice and identify them. Here is a list of 10 of the most common Cognitive Distortions that you and many other individuals may experience.
1. Filtering
Occurs when someone is discounting the positives around them and magnifying all of the negatives. A good example of this is only remembering the negatives that someone said about you (even if it was just one item) and not acknowledging any of the positives.
2. Black or White thinking
This is also known as “polarized thinking”. It tends to be people who think in either/or statements. A great example of this is the idea that we either must be perfect or we are a failure. With black or white thinking there is no grey area or middle ground.
3. Overgeneralization
This occurs when someone takes one broad interpretation or bad moment and place it on all the future moments. An example is if you go to an Italian restaurant and do not like the food. You may then overgeneralize by saying “all Italian food” is bad and never eat Italian food again.
4. Jumping to conclusions
Interpreting a situation with little or no evidence. There are two types of this distorted thinking:
Mindreading- Without people telling us, we decide that we know what they are thinking about us and how they are feeling about us.
Fortune telling- The expectation that we can see into the future and know that it will not go well without any evidence of this.
3. Catastrophizing
This is very similar to fortune telling. Catastrophizing is when we expect disaster to strike no matter what. Coming to the worst-case scenario.
4. Personalization
This is the belief that you are responsible for things that occur that are outside of your control. An example could be thinking “my partner is always unhappy. They would be happier if I could just do better.”
5. Blaming
This can occur in two ways: we either blame ourselves for all the problems that are occurring OR we hold others responsible for the problems that are occurring.
6. Should statements
Have you ever had a belief that something just has to be a certain way? Have you found yourself keeping rules and expectations and then feeling guilt or shame when they are not met? Basically, having rules on how we SHOULD behave. Should statements are not the only offenders but also look out for oughts and musts as well.
7. Emotional reasoning
Believing what we feel must be true. A common example is “I feel like a bad friend, therefore I am a bad friend”.
8. All or nothing statements
This is the idea of thinking in extremes or absolutes. When having this distorted thought, you tend use words such as “always” or “never”.
It is completely normal to have these runaway negative thoughts or cognitive distortions. Everyone has at least one that they experience if not more. The first way to combat these cognitive distortions and take control of your thoughts is to start recognizing them and identifying them. In my next blog I will talk about how we can specifically challenge and change these thought patterns through cognitive restructuring.
Sydney Redding, LMSW