What are Cognitive Distortions?
What is a cognitive distortion?
Irrational or exaggerated thoughts that cause a person to have an inaccurate perception of reality that distorts their view of themselves, situations, and relationships.
True: You can't entirely cure cognitive distortions or control the thoughts that you have. You can learn to identify cognitive distortions and work on reframing them to change your thinking patterns and lessen their impact.
Negative Bias/Mental Filter
Focusing on negative aspects while ignoring the positives.
I fear I am never going to get better.
Progress is not always linear and it can be a slower process than we want. Practice your patience. Keep putting in the work to get better. Try something new!
I should never make mistakes.
Should Statement
How do cognitive distortions change your view of the situation?
They cause you to view yourself or the situation in an unhelpful way.
Only people with a mental illness experience cognitive distortions.
False: Everyone can experience cognitive distortions
Blaming
Assigning responsibility to the incorrect party (yourself or others).
My partner criticized me last night when we were discussing our relationship.
My partner mentioned I could work on communicating more effectively, but they also mentioned things they appreciate about me. There were positive things said and some room for improvement. I care about my partner and want to collaborate with them.
I am lazy because I cannot keep up with my house chores.
Labeling/Mislabeling.
Are cognitive distortions always an unpleasant thought?
No, some cognitive distortions can put an exaggerated positive spin on a situation. For example: "always being right" is an elevated or seemingly positive view of yourself and your actions.
Cognitive distortions are sometimes based in factual reality.
True: Some parts of the statement may be correct, but a cognitive distortion exaggerates or misrepresents the situation. Remember to check the facts!
Thinking in absolutes (never/always)
All or Nothing Thinking
I feel really anxious, my decision must be wrong.
Just because I am anxious, it doesn't mean I made the wrong choice. I thought through my options to make the best decision with the information I have. I will act according to my values.
Something is really wrong; I am feeling extremely anxious.
Emotional Reasoning
What are the effects of cognitive distortions?
Fuels anxiety and depression, lowers mood, and damages self-esteem; unhelpful beliefs
All negative thoughts are cognitive distortions.
False: Not every negative thought is a cognitive distortion. Look for signs that the negative thought is irrational or exaggerated that distorts your view of the situation.
Personalization
The belief that you are responsible for events outside of your control.
The mistake I made is going to ruin my relationship.
Everyone makes mistakes. I can learn from it, make amends, and move on. One situation does not define our relationship.
No one else completes the job the right way. I always have to do everything if I want it done right.
Always Being Right
What do you do with cognitive distortions?
Observe, Accept, & Reframe! If finding something positive is too challenging, just work to reframe it in a neutral light.
Reframes should always be positive
False: The goal of reframing is to turn the thought into a neutral statement and to figure out what portions of the statement are not true or helpful.
Emotions reflect the way things really are.
Emotional Reasoning
My boss wants to have a meeting first thing tomorrow; I must be getting fired.
There is no indication that I have done something wrong, so this meeting could be about anything.
I am such a horrible employee because I was late to work.
Overgeneralizing