Cognitive Distortions Explained
Cognitive distortions are patterns of negative thinking that can have a significant impact on our mental health and wellbeing. These distortions are irrational and often inaccurate, but they can be difficult to identify and challenge. In this blog post, we will explore what cognitive distortions are, the different types of cognitive distortions, and how we can overcome them.
What are cognitive distortions?
Cognitive distortions, also known as thinking traps, are patterns of negative thinking that can distort our perception of reality. These distortions can cause us to view situations in a negative light, and can lead to feelings of anxiety, depression, and low self-esteem. Cognitive distortions can occur in many different areas of life, including relationships, work, and personal goals.
Types of cognitive distortions
There are many different types of cognitive distortions, but some of the most common include:
All-or-nothing thinking: This is a type of cognitive distortion where we see things in black-and-white terms, with no shades of grey in between. For example, we might believe that we either succeed or fail at a task, with no room for anything in between.
Catastrophizing: Catastrophizing is a type of cognitive distortion where we imagine the worst possible outcome in a situation, and then believe that it is inevitable. For example, we might worry that we will fail a test, and then believe that this failure will ruin our entire academic career.
Filtering: Filtering is a type of cognitive distortion where we focus exclusively on the negative aspects of a situation, and ignore any positive aspects. For example, we might receive a lot of positive feedback on a project, but focus only on the one negative comment.
Overgeneralization: Overgeneralization is a type of cognitive distortion where we make sweeping generalizations based on one or two isolated incidents. For example, we might fail one exam and then believe that we are not smart enough to succeed in school.
Personalization: Personalization is a type of cognitive distortion where we assume that other people's behavior is a direct result of something we have done. For example, we might assume that a friend is upset with us because we said something offensive, when in fact their behavior has nothing to do with us.
How to overcome cognitive distortions
The first step in overcoming cognitive distortions is to identify them. This can be challenging, as these patterns of negative thinking can be deeply ingrained. One approach is to keep a thought diary, where you write down any negative thoughts you have and then identify any cognitive distortions that might be present.
Once you have identified a cognitive distortion, you can work to challenge it. One approach is to ask yourself questions that challenge the distorted thinking. For example, if you are catastrophizing, you might ask yourself: "What evidence is there to suggest that this outcome is inevitable?" or "What are some alternative outcomes that are more likely?"
Another approach is to practice mindfulness. Mindfulness involves being present in the moment, and observing your thoughts and feelings without judgment. This can help you to identify and challenge cognitive distortions as they arise.
Finally, it can be helpful to work with a therapist or counselor. A mental health professional can help you to identify cognitive distortions and develop strategies for challenging them. They can also provide support and guidance as you work to overcome these negative patterns of thinking.
Cognitive distortions can have a significant impact on our mental health and wellbeing, but they can be overcome. By identifying and challenging these patterns of negative thinking, we can develop more balanced and realistic views of ourselves and the world around us. With practice and support, we can learn to overcome cognitive distortions and live happier, healthier lives.
