What are Cognitive Distortions?
What is a cognitive distortion?
Faulty or biased ways of thinking about ourselves or our environment. They are inaccurate thought patterns that can reinforce negative thinking.
Cognitive distortions are always intentional lies we tell ourselves.
False. They are often automatic, inaccurate patterns of thinking.
What distortion involves thinking in absolutes, such as 'always,' 'never,' or 'every'?
All-or-nothing thinking.
Reframe: 'I got one question wrong. I am terrible at everything.'
'I got one question wrong, but that does not mean I am terrible at everything. I can learn from the mistake.'
'I forgot my keys, so I am such an idiot.'
Labeling.
Why should we care about recognizing cognitive distortions? Name one benefit.
Recognizing and challenging them can improve mental health, support self-esteem, and create healthier automatic thought patterns.
It is normal to experience cognitive distortions occasionally.
True. They become more harmful when they are frequent, extreme, or interfere with well-being.
What distortion involves exaggerating mistakes or minimizing achievements?
Magnification and minimization.
Reframe: 'I feel like a bad friend, so I must be a bad friend.'
'I am feeling guilty right now, but my feelings do not define me. I can reflect on how I treated my friend and make things right if needed.'
'I received nine compliments and one criticism. The criticism proves I did a terrible job.'
Disqualifying the positive.
What are the three parts of the CBT model that can be affected by cognitive distortions?
Thoughts, feelings, and behaviors.
CBT requires a person to replace every negative thought with a positive thought.
False. The goal is a realistic, balanced, and compassionate thought, not forced positivity.
What is the difference between mind reading and fortune telling?
Mind reading assumes you know what others think without enough evidence. Fortune telling predicts that a situation will turn out badly without enough evidence.
Reframe: 'My coworker did not say hi. They must be mad at me.'
'I do not know why they did not say hi. There could be many explanations, and I can check in if I need to.'
'My friend seems quiet today. They must secretly dislike me.'
Mind reading.
What is cognitive restructuring?
A CBT process of identifying, evaluating, and reframing unhelpful thoughts instead of automatically accepting them as true.
A person who feels anxious about a presentation will definitely perform badly.
False. Feeling anxious does not prove what will happen. Emotions are not always accurate evidence of reality.
What distortion involves believing your thoughts, actions, or emotions can cause unrelated events?
Magical thinking.
Reframe: 'If I fail this interview, my whole future is ruined.'
'This interview matters, but one outcome will not determine my entire future. I can prepare, do my best, and learn from whatever happens.'
'I did not get the job. I will never succeed in my career.'
Overgeneralization (and potentially fortune telling).
Explain how CBT helps someone who automatically believes their thoughts represent reality.
CBT helps the person identify the thought, test its accuracy using evidence, and develop a more balanced alternative. This can change how they feel and act.
Challenging cognitive distortions means ignoring negative experiences and focusing only on the good.
False. Cognitive restructuring considers the full evidence, including negative experiences, without exaggerating or minimizing them.
What distortion involves attaching a fixed, oversimplified identity-level judgment to yourself or another person based on limited evidence?
Labeling.
Create a rational counterstatement: 'I should always be perfect, and if I am not, I am a failure.'
'I would like to do well, but perfection is not realistic. Mistakes are part of learning, and my worth is not determined by my performance.'
'I had a bad thought about someone, and then something bad happened to them. It must be my fault.'
Magical thinking (and potentially personalization).