Freeing Yourself from Negative Thinking: Understanding Cognitive Distortions
Let’s talk about something that we all experience, but might not always be aware of: cognitive distortions. These are patterns of thinking that can lead us to view reality in a skewed way, and can ultimately impact our mental health and wellbeing. We all do this and these thoughts impact how we feel, how we act and our physical reactions (sleep, appetite, concentration, headaches, muscle tension, etc). But don’t worry, we’re going to break it down and give you some examples so that you can learn how to recognize and combat these thoughts.
To start off, let’s define what cognitive distortions are. Simply put, they are faulty ways of thinking that can lead us to perceive the world in a negative, unrealistic or illogical way. These distortions can be caused by a variety of factors, such as past experiences, cultural influences, and individual personality traits. But regardless of their origin, they can have a powerful impact on our thoughts, emotions, and behaviors.
Ever notice the change in your thoughts when you’re happy versus “in a funk”?
There are many different types of cognitive distortions, but we’ll cover some of the most common ones below.
All-or-nothing thinking
Also known as “black and white” thinking, this distortion involves viewing things in absolutes, with no middle ground. You might believe that something is either all good or all bad, with no shades of gray in between. For example, if you make a mistake at work, you might think “I’m a complete failure” instead of recognizing that everyone makes mistakes from time to time. (This distortion is often at the root of perfectionist thinking.)
2. Overgeneralization
This distortion involves taking a single negative event and applying it to all similar situations. For example, if you fail an exam, you might conclude that you are a failure at everything, rather than recognizing that it was just one test.
3. Mental filter
This distortion involves focusing exclusively on negative aspects of a situation while ignoring the positive ones. For example, if you receive a positive performance review at work, but your boss suggests that you could improve in one area, you might dwell on the criticism and ignore the praise.
4. Disqualifying the positive
This distortion involves dismissing positive experiences as irrelevant or insignificant. For example, if someone compliments you on your outfit, you might respond by saying “Oh, this old thing? I just threw it on” instead of accepting the compliment graciously.
5. Jumping to conclusions
This distortion involves making assumptions without sufficient evidence. For example, if someone doesn’t return your call, you might assume that they are upset with you, rather than considering that they might be busy or have lost their phone.
6. Magnification or minimization
This distortion involves exaggerating or minimizing the importance of events or experiences. For example, if you receive a B on a test instead of an A, you might think that you are a failure and disregard the fact that a B is still a good grade. On the other hand, you might downplay your achievements and think that they aren’t a big deal, even if they are.
7. Emotional reasoning
This distortion involves believing that your feelings are always accurate reflections of reality. For example, if you feel anxious about an upcoming presentation, you might conclude that it will be a disaster, even if you have prepared thoroughly and have a good track record of successful presentations.
8. Personalization
This distortion involves taking responsibility for events that are outside of your control. For example, if someone cancels plans with you, you might think that it’s because you did something wrong, rather than considering that they might have other obligations or circumstances.
9. Should statements
This distortion involves placing unrealistic expectations on yourself or others. You might think that things should be a certain way, and become upset or frustrated when they don’t meet your expectations. For example, you might think that you should always be able to handle everything on your own, and feel ashamed or inadequate when you need help.
Just because you think it, doesn’t mean it’s true.
Why Does This Matter?
Now that we’ve covered some of the most common cognitive distortions, let’s talk about why they matter. When we engage in these patterns of thinking, we are often reinforcing negative beliefs and emotions. Over time, this can lead to increased anxiety, depression, and other mental health issues. It can also impact our relationships and ability to function in our daily lives. Believe it or not, it also physically affects us, from increased headaches to stomach issues to back pain.
The good news is that there are ways to combat cognitive distortions. One effective approach is cognitive-behavioral therapy (CBT), which involves identifying and challenging these distorted thoughts and replacing them with more balanced, realistic ones. This can help to improve your overall mood and well-being, as well as enhance your problem-solving skills and coping strategies.
Here are some steps you can take to challenge your own cognitive distortions:
Recognize the distortion: Start by identifying when you are engaging in a particular cognitive distortion. Ask yourself if you are viewing the situation in a negative or unrealistic way.
Challenge the thought: Ask yourself if the thought is based on fact or if it’s just your perception. Consider if there is any evidence to support or refute the thought.
Find an alternative thought: Come up with a more balanced, realistic thought that takes into account all of the available information. This might involve reframing the situation in a more balanced way or acknowledging that there are different perspectives to consider.
Practice the new thought: Once you’ve identified a more realistic thought, practice repeating it to yourself whenever you find yourself engaging in the cognitive distortion. This can help to retrain your brain to think in a more balanced and accurate way.
In conclusion, cognitive distortions are common patterns of thinking that can lead us to view the world in a negative, unrealistic, or illogical way. By learning to recognize and challenge these distortions, we can improve our mental health and wellbeing, as well as our ability to cope with life’s challenges. So the next time you catch yourself engaging in a cognitive distortion, remember that you have the power to change your thoughts and perceptions, and ultimately, to change your life.
Feel like you need support with your negative thinking? We are glad to help. Reach out and schedule an appointment today!
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