10 Cognitive Therapy Thought Distortions

Our thoughts are a powerful tool that can shape our perception of reality, how we respond to situations, and even our mental health. However, not all thoughts are helpful or accurate; sometimes, they can be downright harmful. This is where cognitive therapy comes in, which focuses on identifying and correcting negative thinking patterns. One of the critical components of this therapy is recognizing and challenging cognitive distortions, which are common ways our minds twist reality. In this blog, we'll explore 10 cognitive therapy thought distortions and how to be mindful of them.

All-or-nothing thinking

This distortion involves seeing things in black and white, with no shades of gray. For example, thinking you're a complete failure if you don't achieve perfection. The challenge here is to recognize that the world is complex, and many things fall in the middle.

Overgeneralization

This distortion involves taking a single negative event and applying it to everything. For example, thinking that because you failed at one job interview, you'll never be able to succeed in any job. The challenge is to see that one instance doesn't define you, and you can learn from it.

Mental filtering

This distortion involves focusing only on negative events and ignoring the positive ones. For example, focusing on the one criticism instead of all the praise you received. The challenge is identifying when you're filtering and consciously looking for positive moments.

Disqualifying the positive is the opposite of mental filtering, where you discount positive events and only focus on the negative ones. For example, thinking that you only got the job through luck and not your hard work. The challenge is to acknowledge your accomplishments and take credit for them.

Jumping to conclusions

This distortion involves assuming you know what another person is thinking or the situation's outcome without evidence. For example, assuming someone is angry with you without asking them. The challenge is to ask questions and not make assumptions.

Catastrophizing

This distortion involves imagining the worst possible outcome of a situation. For example, thinking that a small mistake at work will get you fired. The challenge is to recognize that catastrophizing is unlikely and to focus on what's within your control.

Emotional reasoning

This distortion involves believing that your emotional reaction to a situation is proof of its accuracy. For example, thinking that you must be one because you feel like a failure. The challenge is recognizing that emotions are not always reliable indicators of reality.

Should statements

This distortion involves holding yourself and others to an unrealistic standard. For example, thinking that you should always be happy, or others should always be helpful. The challenge is to recognize that people are fallible and have limitations.

Labeling

This distortion involves using a negative label for yourself or others, which can be limiting and hurtful. For example, calling yourself lazy or someone else stupid. The challenge is to use more compassionate and nuanced language.

Personalization

This distortion involves taking responsibility for events that are outside of your control. For example, blaming yourself for someone else's upset, when it wasn't your fault. The challenge is to recognize when events are beyond your control and to focus on what you can do.

In conclusion, cognitive therapy thought distortions are common ways that our minds twist reality, causing negative feelings and beliefs. By being mindful of these distortions, we can challenge them and promote a more accurate and helpful perception of the world. While it can be challenging to recognize and change thought patterns, with practice, it is possible to improve our mental health and overall well-being. So, if you find yourself falling into any of these distortions, don't worry; take a deep breath, and consciously challenge your thoughts. You got this!

Cognitive Distortions can be hard to manage on your own. Our CBT therapists at VitalMinds Counseling are here to help. Schedule a free 15-minute consultation today!