Cognitive Distortions
Cognitive distortions are irrational or biased ways of thinking that can negatively affect how we perceive ourselves, others, and the world around us. These patterns of thinking often lead to negative emotions and behaviors. They are common in various mental health conditions, like depression and anxiety, but anyone can experiences them.
1. All-or-Nothing Thinking ( Black-and-White Thinking)
Seeing things in extremes, without acknowledging any middle ground or nuance. Thinking in absolutes such as “always” or “never.” For example, thinking “If I don’t do this perfectly, I’ve failed completely.”
2. Overgeneralization
Making broad, sweeping conclusions based on a single event or piece of evidence. For example, “I didn’t get the job I interviewed for, I’ll never get a job!”
3. Mental Filter
Focusing only on the negative aspects of a situation and ignoring any positives. For example, after a presentation, you focus only on one small mistake rather than the positive feedback you received after.
4. Disqualifying the Positive
Discounting any positive experiences or achievements, often by telling yourself they don’t count. For example, “I only got the promotion because they were desperate, not because I earned it.”
5. Jumping to Conclusions
Making negative assumptions without having all the facts. This can take two forms:
Mind Reading: Assuming you know what others are thinking, often in a negative light. For example, “She’s probably thinking I’m stupid.”
Fortune Telling: Predicting that things will turn out badly without any real evidence. For exaample, “I just know I’ll fail this test.”
6. Catastrophizing
Expecting the worst-case scenario or viewing a situation as far worse than it actually is. For example, “If I make a mistake at work, I’ll get fired, and then I won’t be able to find another job.”
7. Personalization
Blaming yourself for events outside your control or taking responsibility for things that aren’t your fault. For example, “The party was a disaster because I didn’t plan it well enough,” even though the problems were beyond your control.
8. Blaming
Blaming others for your problems or emotions rather than taking responsibility. For example, “I would be happy if only my partner would stop being so difficult.”
9. Should Statements
Holding yourself or others to rigid, unrealistic standards. These often come with a sense of guilt or frustration when they aren’t met. For example, “I should always be happy” or “He should know how I feel without me saying anything.”
10. Labeling and Mislabeling
Assigning global labels to yourself or others based on one action or characteristic. For example, calling yourself a "failure" after one mistake or labeling someone as "lazy" based on one instance of them not meeting expectations.
11. Magnification and Minimization
Magnification: Exaggerating the importance of negative events or mistakes. For example, “This small error is going to ruin my entire project.”
Minimization: Downplaying the importance of positive events. For example, “It wasn’t a big deal that I finished the project on time.”
12. Emotional Reasoning
Believing that your feelings reflect objective reality. For example, “I feel worthless, so I must be worthless,” or “I feel anxious, so something bad is going to happen.”
13. Fallacy of Fairness
Believing that life should always be fair and getting frustrated when things don't work out as expected. For example, “It’s not fair that I always have to work harder than others and get less recognition.”
14. Heaven's Reward Fallacy
Expecting that personal sacrifice or hard work will always be rewarded, and feeling bitter or resentful when the expected reward doesn’t come. For example, “I’ve been working so hard, so I deserve a promotion, and if I don’t get one, it’s unfair.”
15. Unrealistic Expectations
Holding yourself or others to standards that are unreasonable or unattainable. For example, expecting to always be in a good mood or always be perfect in everything you do.
