13 Common Cognitive Distortions

13 Common Cognitive Distortions. Negative automatic thoughts, distorted thoughts, CBT challenge negative thinking errors.

What are cognitive distortions?

Cognitive distortions are also known as thinking errors, thinking distortions, irrational thoughts, distorted thoughts, and negative automatic thoughts.

Cognitive distortions are ways that you twist up your thinking to see yourself, your situation, and other people in a negative light. They’re basically your mind playing tricks on you; convincing you that you’re not as good as everyone else, people don’t like you, you’re at fault, things are hopeless, or other negative beliefs. The problem is that these cognitive distortions are very convincing.

 

Cognitive distortions are:

  • automatic and happen without you realizing it
  • negative
  • exaggerated
  • convincing
  • not accurate reflections of reality
  • something everyone does, but are much more prevalent in people suffering from anxiety, depression, and other mental health problems
  • all serve to validate your pessimistic outlook (things are hopeless, you’re worthless or less than)

 

Below is a list of different types of cognitive distortions. You can find many similar lists, based on the work of Aaron Beck, M.D., Albert Ellis, Ph.D., and David Burns, M.D. You’ll notice a fair amount of overlap in the descriptions of the types of distortions. Categorizing them as different types of distortions only serves to help you identify a cognitive distortion more easily. So, don’t get hung up on figuring out which type of distortion it is; it’s only important that you recognize it is a thinking error.

 

Types of cognitive distortions or thinking distortions:

  1. Overgeneralizing – You see a constant, negative pattern based on one event. “I messed up on the job interview; I’ll never get a job.”
  2. Blaming/Denying – You blame others for your problems or mistakes OR you blame yourself when it wasn’t entirely your fault. “I drink because of my ex-husband.”
  3. Shoulds – You have a rigid code of conduct dictating how you and others should behave. You criticize yourself harshly when you fail to follow these rules. “I never should have dated him.”
  4. All or nothing thinking – You see things as absolutes, no grey areas. “I’m always late.”
  5. Negativity bias – You notice all of the negatives, but fail to notice the positives. “Everything in my life sucks. I’m out of work. My car payment’s late. My pants are too tight. My cat peed on the carpet.”
  6. Catastrophizing – You expect the worst. “I was late on the rent. I’m going to be evicted.”
  7. Labeling – You label yourself negatively. “I made a mistake therefore I’m a failure.”
  8. Magical thinking – You think everything will be better when ____ (you’re thinner, smarter, richer, get a new job, etc). “I’ll meet a new guy as soon as I lose 20 lbs.”
  9. Over-personalizing – You make things personal, when they aren’t. You believe other people’s opinions are facts. You think what other people do/say is in reaction to you. “My wife complains about the high car payment. I take this as a criticism that I paid too much.”
  10. Mind reading – You make assumptions about what others are thinking. “I didn’t get the job because I’m too old.”
  11. Double standard – You hold yourself to a higher standard than everyone else. “I’m happy when my boyfriend gets a B, but I expect myself to get straight A’s.”
  12. Fallacy of fairness – You think things should work out according to what you think is fair. “If my boss valued me, he’d give me a raise.”
  13. Emotional reasoning – You think your feelings are reality. “I feel guilty for saying “no”, so I must have been wrong to set that boundary.”

 

As you read through the list you probably noticed that you frequently have some or all of these cognitive distortions. Awareness is the first step in change. I recommend keeping a log, in a notebook or on your phone (anything that’s convenient and always with you), of your cognitive distortions. This can be a lot of work to begin with, but it does get easier as you become more aware and you won’t need to log them forever. Tracking your thoughts increases awareness of these automatic thoughts and will also be very helpful in the next stage of this Cognitive Behavioral Therapy (CBT) approach. Stay tuned for the next post which will explain how to begin to challenge and change these thinking errors.

 

13 Common Cognitive Distortions

 

 

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©2017 Sharon Martin. All rights reserved.

Originally published on SharonMartinCounseling.com

Image: Freedigitalphotos.net

Sharon Martin is a writer, speaker, and media contributor on emotional health and relationships. She specializes in helping people uncover their inherent worth and learn to accept themselves, imperfections and all! Sharon is also the author of Setting Boundaries Without Guilt: A Workbook to Move You From Doormat to Empowerment and she writes a popular blog called Happily Imperfect for PsychCentral.com.

7 thoughts on “13 Common Cognitive Distortions

  1. Hey Sharon, what a fantastic blog post. Even though I have been in my profession now for some 20 years, this was such a useful summary and a helpful way of pulling all of this information together – looking forward to sharing with with rehabilitation clients and coaching clients – thank you!

  2. TEST your distortion

    Ex: SHOULDS

    Ask yourself – Is this a fact or a value. How strong is my value.
    Try to make an argument supporting your SHOULD.

    Nest ask – Is there an alternative explanation or way to look at this – reappraisal

    Repeat this process over and over, combine with breathing relaxation – should get you relief

    Dr Fritz Hershey PsyD

    psychologistsouthbay.com

  3. Thank you for this very accurate list of what happens when depressed. I’ve read these before but it really made sense today. I’ve learned to recognize these distortions as a warning to myself that I’m moving into depression. It’s been difficult to explain to my loved-ones. But this list will help. I find when I do start thinking negatively at least now I know the cause. Then I make a point of doing something for myself that will improve my mood (a hot bath, a nap, reading, art project, etc). You’ve helped me today. I appreciate it.

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