Cognitive distortions are irrational or exaggerated thought patterns that can lead to negative emotions and behaviors. These distortions are often the result of automatic, habitual thinking and can contribute to mental health issues like anxiety, depression, and low self-esteem. Everybody experiences these thoughts from time to time, but when we experience them too often or to a significant degree they impact us negatively. Fortunately, by learning to identify and overcome cognitive distortions, you can improve your mental health and overall well-being. In this article, we will explore what cognitive distortions are, how to identify them, and strategies for overcoming them.

What Do Cognitive Distortions Look Like?

Cognitive distortions are extremely common and everyone experiences them sometimes. They are not always blatantly irrational or obvious and oftentimes we experience them without realizing it. When we build our recognition of the cognitive distortions we experience, we can start to find ways to shift these thoughts. Some common examples are:

• Catastrophizing: Imagining the worst-case scenario and overestimating the likelihood of negative outcomes.
• Magnification and Minimization: Exaggerating or minimizing the importance of events. One might believe their successes are unimportant or that their mistakes are excessively important.
• Mind reading: Assuming you know what others are thinking or feeling without evidence. “He doesn’t actually like me, he’s just saying that”
• Emotional reasoning: Believing that your emotional reaction proves something is true. “I feel like a bad partner, therefore I must be a bad partner”
• Overgeneralization: Making broad statements or drawing conclusions based on a single event or piece of evidence. “I felt awkward during that job interview. I’m always so awkward”
• Personalization: Thinking that you are responsible for events outside of your control, including taking responsibility for how others feel.
• “Should” Statements: Using words like “should,” “have to”, or “must” to place unrealistic expectations on yourself or others. Belief that things should be a certain way. “I should have a better job”, “I should feel more competent”, “I should always be friendly”
• Magical Thinking: Belief that unrelated situations are connected or that your actions can influence unrelated situations. “If I don’t knock on wood something bad will happen”, “I’m a good person, bad things shouldn’t happen to me”
• Disqualifying the Positive: Recognizing only the negative aspects of a situation while ignoring the positive. You might receive many compliments on an evaluation, but focus on the single piece of negative feedback.
• All-or-Nothing Thinking: Thinking in absolutes such as “always”, “never”, or “every”. “I never do a good job on anything”, “He always does that annoying thing”.
• Blaming: Blaming yourself or others for a situation that had other factors impacting it. “Its my fault my son failed his test”, “It’s your fault I’m upset”

Cognitive distortions can be challenging to identify and overcome, but by becoming more aware of your thought patterns and practicing healthier ways of thinking, you can develop a more positive and realistic outlook.

How to Identify Cognitive Distortions

Identifying cognitive distortions can be challenging because they often are habitual and automatic. However, there are some strategies you can use to become more aware of your thought patterns and identify cognitive distortions:

• Keep a thought journal: Write down your thoughts and emotions throughout the day and look for patterns or recurring negative thoughts.
• Practice mindfulness: Pay attention to your thoughts and emotions in the moment, without judgment, to become more aware of your thought patterns.
• Seek feedback from others: Ask trusted friends, family members, or a mental health professional for their perspectives on your thought patterns.
• Consider alternative explanations: When you notice a negative thought, consider other possible explanations or interpretations of the situation.

By practicing these strategies, you can become more aware of your thought patterns and identify cognitive distortions when they arise.

Shifting Cognitive Distortions

Once you have identified cognitive distortions, there are various strategies you can use to help shift them and develop more realistic thought patterns. The word ‘shift’ is used intentionally here because doing this work is NOT about preventing yourself from ever experiencing these thoughts – its about building your recognition of when you experience them and intentionally finding ways to shift them.

The phrase ‘shift cognitive distortions’ does not simply mean to think positively or turn all your negative thoughts into positive ones. Positivity is important, but if we’re focusing on positive thoughts that are as equally irrational or exaggerated as the thoughts described above we are setting ourselves for a negative experience when reality sets in.

The phrase ‘shift cognitive distortions’ means to shift our thinking from irrational and exaggerated to objectively realistic. We want to try our best to align our thinking with the objective reality of the situation. That means acknowledging both positive and negative evidence, experiences, situations etc.

Conclusion

Cognitive distortions are common and can contribute to mental health issues like anxiety and depression. However, by becoming more aware of your thought patterns and practicing strategies for overcoming cognitive distortions, you can develop a more positive and realistic outlook. Remember, it takes time and practice to change thought patterns, so be patient and persistent, and seek support when needed. With effort and support, you can break free from cognitive distortions and improve your mental health and overall well-being.