How Many of These Sixteen Cognitive Distortions Describe You?
In this blog post are sixteen common cognitive distortions. These are flaws in our way of thinking that lead us to conclusions that don’t line up with reality. Do any of these patterns should like you? How can you challenge your cognitive distortions?
All-or-nothing thinking/polarized thinking/black-and-white thinking
This distortion involves thinking in extremes, without acceptance of the grey areas of life.
“Either I go to work today, or I am a failure in life.”
“I should go on this date or else break up with my boyfriend entirely.”
2. Overgeneralization
This distortion takes one piece of evidence and applies it to everything.
“I got a C on my math test, and so I am stupid and a failure.”
“I feel terrible today, so I will always feel terrible.”
3. Mental filter
This distortion involves a pessimistic outlook. Someone with a mental filter distortion takes one piece of negative information and focuses on it to the exclusion of all positive things. A common example of this occurs in relationships, when your partner makes a negative comment and you focus on it to the point that you believe the relationship is lost, even if it was one negative comment among a positive thousand ones.
4. Disqualifying the positive
This distortion is the opposite of the mental filter. Someone with this filter acknowledges positive experiences but rejects them.
“I received a good review at work because my boss doesn’t feel comfortable giving criticism.”
“My boyfriend told me he loves me out of habit, not because it’s true.”
5. Jumping to conclusions: mind reading
This distortion occurs when you believe that you know what other people are thinking and that what they are thinking is negative or judgemental.
“Those laughing people are laughing at me.”
“My professor thinks that my presentation is stupid.”
6. Jumping to conclusions: fortune telling
This distortion involves making predictions based on little or no evidence. These predictions are then held to firmly and destructively.
“I will never find love.”
“I will always feel anxious.”
7. Magnification/catastrophizing or minimization/binocular trick
This distortion skews your perspective without you even realizing it. It exaggerates or reduces the meaning, importance, or likelihood of things.
“My house is going to get hit by a tornado.”
“I received an ‘A’ on that test, but I’m still only a mediocre student.”
8. Emotional reasoning
This distortion involves taking your emotions as fact, even if they’re irrational. Almost everyone does this at some point or another!
“I feel anxious about going to school today, and so I should stay home in case of any danger.”
“I feel jealous, and so my partner has feelings for someone else.”
9. Should statements
This distortion involves creating statements about what you or others “should” do. They can result in unfair expectations that we put upon ourselves or others, leading to guilt and resentment.
“I should be a straight-A student.”
“My partner should keep the house perfectly clean.”
10. Labeling and mislabeling
This distortion is an extreme form of overgeneralization, where you give yourself a negative label. These distorted labels are often highly emotional, inaccurate, and/or unreasonable.
“I am a complete and utter failure.”
“That person is just a jerk.”
11. Personalization
This distortion involves taking everything personally or assigning illogical blame to yourself.
“My friends didn’t have fun tonight because of me.”
“It’s my fault that my parents are getting a divorce.”
12. Control fallacies
This distortion is fed by one of two beliefs:
You have no control over your life. You are a victim of fate.
You are in complete control of your life and world. You have responsibility for those around you.
Both beliefs are false and can be damaging. A more healthy approach is to find and accept the places where you do have control, such as yourself.
13. Fallacy of fairness
This distortion assumes that the world is fair, in contrast to reality. This belief creates negative feelings whenever you come across evidence that the world is not fair. Someone with this distortion can become absorbed by anger and resentment.
14. Fallacy of change
This social distortion occurs when you believe that other people will change if only you pressure or encourage them enough. This distortion is often accompanied by the belief that your happiness is dependent on the people around you.
“If I just encourage my wife to stop doing the things that irritate me, I can be a better husband and a happier person.”
“My boss will promote me if I keep inviting him over for dinner.”
15. Always being right
This distortion involves—as the name suggests!—the belief that you must always be right.
“I will continue this internet argument because I am undoubtedly right.”
“If I go talk to my professor, I can convince them that my wrong answers on this test were actually right.”
16. Heaven’s reward fallacy
This distortion involves a belief that your struggles, suffering, and hard work will culminate in a fair reward. Unfortunately, this is not always true. The sad reality is that you will not always achieve what you want, no matter how much you sacrifice.
Challenging your distortions
Did some of these sound like you? Don’t worry—it’s normal to have some cognitive distortions. But everyone can benefit from challenging those distortions and engaging in healthier thinking.
Here are some things you can try:
Identify your most common distorted thoughts, using the descriptions above. Create a daily mood and thought log for noting when these thoughts crop up.
Avoid using the words “always” and “never.” Notice when these words are present in your thoughts.
For each distorted thought you come across, think: How would you feel if someone said that to or about a loved one?
For each negative thought, come up with three positive thoughts to counteract it.
Stop your speculation. Make yourself aware that you are not a mind reader or fortune teller. Be present in who you are and what you are capable of.
Finally, consider talking to a therapist to work through some of your most distorted thoughts. Sometimes, what you really need is a different perspective.
No matter where you’re at, working through your cognitive distortions will undoubtedly help you to be healthier. Feel more at home in your head. Challenge your distortions today!