What are Cognitive Distortions?
What is a cognitive distortions?
Irrational or exaggerated thoughts that cause a person to have an inaccurate perception of reality that distorts their view of themselves, situations, and relationships.
There is no cure to cognitive distortions.
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 am never going to get better.
Progress is not always linear and it can be a slow process. I am putting in the work to get better.
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 a often more negative or inaccurate way.
Only people with a mental illness experience cognitive distortions.
False: Anyone can experience cognitive distortions
Blaming
Assigning responsibility to the incorrect party (yourself or others).
My partner criticized my communication skills 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 am lazy because I cannot keep up with my house chores.
Labeling/Mislabeling.
Are cognitive distortions always a negative 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 not always a factual statement.
True: Some parts of the statement may be correct, but a cognitive distortion exaggerates or misrepresents the situation. Remember to check the facts!
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.
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
All negative thoughts are cognitive distortions.
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?
Reframe! This does not mean every negative thought can or should be reframed as something positive, but 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.
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