In the intricate landscape of our minds, cognitive distortions often act as subtle influencers, shaping our perceptions and steering our emotional responses.
In David Burns' seminal work, "Feeling Good," he elucidates and dissects the Top 10 Cognitive Distortions, providing invaluable insights into their intricacies and manifestations.
So, what exactly are cognitive distortions?
Cognitive distortions are irrational or biased ways of thinking that can perpetuate negative thoughts and feelings. They are habitual patterns of thought that are not grounded in reality and can lead to increased anxiety, depression, and a distorted view of oneself and the world.
In a nutshell, they are the sneaky lies your brain tells you that colour your view of the world.
In this blog, we will unpack the complexities of each distortion in a straightforward manner, offering a roadmap to identify, understand, and conquer these mental pitfalls for enhanced emotional well-being.
Let's get stuck in!
Table of Contents:
How Cognitive Distortions Colour Your View of the World
Before we look at each distortion individually, it's important to recognise the significant, negative impact these distorted ways of thinking can have on your life.
By buying into your cognitive distortions you are significantly colouring your view of the world, negatively skewing your perception of reality. These distortions make situations appear more negative than they are, leading to increased emotional distress and poor decision-making.
Being able to spot these distortions is crucial because it allows you to challenge and change these unhealthy thinking patterns. By identifying and addressing cognitive distortions, you can improve your emotional well-being, reduce stress, and develop a more balanced perspective on life.
With that covered, let's now look at each of the distortions in more detail.
Top 10 Cognitive Distortions
1. All-or-Nothing Thinking / Polarised Thinking
What to Look For: This distortion operates in absolutes, demanding perfection and dismissing anything less as a failure. Watch for words like 'complete' or 'absolute,' signalling a binary/polarised mindset. Individuals may categorise experiences as either all good or all bad, neglecting the nuances in between.
Example: "If I don't get an A on this exam, I'm a total failure."
How to Stop It: Challenge the either-or mentality. Embrace the nuances and recognise the shades of success and failure. Consider the middle ground and acknowledge partial successes. Ask yourself if the statement is true, and that you can be sure it's 100% true. Think of ways in which the statement might not be true. Reflect on past experiences where things weren't black or white. Practice self-compassion and remind yourself that it's okay to be imperfect.
2. Overgeneralisation
What to Look For: Overgeneralisation involves forming sweeping negative conclusions based on isolated incidents, using terms like 'always' or 'never.' Individuals might assume a single failure defines their overall competence or character.
Example: "I failed one job interview; I'll never get a job."
How to Stop It: Break the pattern of overgeneralising. One bad incident shouldn't tarnish your whole week. One slip-up doesn't make you a failure. See incidents as isolated events, not indicative of an unchanging pattern. Write down specific instances that contradict your overgeneralised thought (e.g. "I have been able to get a job in the past, I'm sure I'll be able to get one again"). Focus on positive outcomes and successes in other areas of your life.
3. Mental Filter
What to Look For: This distortion occurs when positive information is disregarded, overshadowed by a single negative element. It's a skewed focus, akin to seeing the world through a negative lens. Individuals may fixate on a single mistake while ignoring a series of achievements.
Example: "My whole presentation was a disaster because I stumbled on one slide."
How to Stop It: Actively seek out positive aspects. Reframe situations by considering all available information, not just the negative. Keep a gratitude journal to highlight positive experiences and achievements. Challenge negative thoughts by asking yourself if they are the full truth. Share your positive experiences with others to reinforce them.
4. Disqualifying the Positive
What to Look For: While you do acknowledge positive experiences with this distortion, they are dismissed as being the result of sheer luck or down to external factors, downplaying your personal involvement. Individuals disqualify the positive attribute success to external factors, see them occurring as a 'fluke', and refuse to acknowledge their role in its coming about.
Example: "I must have got the job because I was the only applicant"
How to Stop It: Accept credit for positive achievements. Recognise your role in positive outcomes, avoiding self-deprecating explanations. Make a list of your accomplishments and the effort you put into achieving them. Seek feedback from others to gain a balanced perspective. Celebrate your successes, no matter how small they may seem.
5. Mind Reading
What to Look For: This distortion involves assuming knowledge of others' thoughts, often leading to negative interpretations based on assumptions. Individuals may believe they know what others are thinking, fuelling anxiety and affecting their behaviour.
Example: "She didn't say hi because she must think I'm annoying."
How to Stop It: Challenge assumptions about others' thoughts. Understand that mind reading reflects your emotions, not objective reality. Look for examples of where you thought you knew for sure what another was thinking, only to be proved wrong. Communicate openly with others to clarify their thoughts and intentions. Practice mindfulness to stay grounded in the present moment.
6. Fortune Telling
What to Look For: Predicting negative future outcomes based on limited or no evidence, often excluding positive possibilities. Individuals may make dire predictions about the future, ignoring alternative scenarios.
Example: "I'll never find a partner and will be alone forever."
How to Stop It: Embrace uncertainty. Recognise the multitude of potential outcomes and avoid rigidly adhering to negative predictions. Keep a journal to track the accuracy of your predictions and challenge them with evidence. Focus on the present and take actionable steps towards positive outcomes. Practice mindfulness to reduce anxiety about the future.
7. Magnification (Catastrophising)
What to Look For: Magnification blows the significance of negative events out of proportion, catastrophising their impact on an individual's life moving forward. Individuals may escalate minor issues into major catastrophes, heightening stress and anxiety.
Example: "If I make a mistake at work, I'll get fired and will never find another job and will end up homeless and living on the streets"
How to Stop It: Rationalise the true impact of events. Challenge catastrophic thinking with a more realistic assessment. Break down the situation into manageable parts and address each one separately. Seek feedback from others to gain a more balanced perspective. Practice relaxation techniques to manage anxiety and stress.
8. Emotional Reasoning
What to Look For: Emotional reasoning hinges a belief on the feelings the person is experiencing, assuming that if you are feeling a certain way, then it must be a true and accurate appraisal of reality, otherwise, why would you be feeling like that? For example, if you feel shame about an incident, you use that feeling as proof that what occurred was, in fact, shameful. Individuals may use emotions as evidence for their beliefs, disregarding objective facts.
Example: "I feel like a bad person, so I must be one."
How to Stop It: Separate feelings from facts. Understand that emotions are subjective and not always reflective of objective reality. They can also be highly influenced by biological factors such as how tired or hungry you are. Keep a journal to separate facts from feelings and identify patterns. Practice self-compassion and challenge negative self-talk. Seek objective feedback from trusted friends or a therapist.
9. Should Statements
What to Look For: This distortion can be easily identified by the presence of the word "should'. Should statements impose judgments, often laden with guilt and shame. They set unrealistic expectations on the person making the statement or on others. Individuals may create rigid standards, leading to harsh self-criticism and disappointment.
Example: "I should always be happy and should never feel sad."
How to Stop It: Replace 'should' with more compassionate language. Allow for flexibility in expectations, fostering a kinder self-dialogue. Reframe should statements into preferences or desires. Question the metrics you are using to base the 'should statement' on. Practice self-compassion and recognise that it's okay to have imperfections. Challenge unrealistic expectations and set achievable goals.
10. Personalisation
What to Look For: Assigning undue blame to yourself for negative outcomes and assuming personal responsibility without evidence. Individuals may internalise external events, blaming themselves for circumstances beyond their control.
Example: "My partner is upset, so it must be my fault."
How to Stop It: Challenge self-blame. Recognise situations where responsibility is shared or external to personal actions. Think of alternative explanations that are possible that don't involve you. Keep a journal to track instances of personalisation and identify patterns. Practice self-compassion and remind yourself that you are not responsible for everything.
Conclusion
Navigating the intricate realm of cognitive distortions demands a keen awareness of these subtle influencers.
Armed with an understanding of their nuances, we gain the power to intercept and redirect negative thought patterns.
David Burns' insights from "Feeling Good" serve as a beacon, guiding us toward mental clarity and emotional resilience. As we unravel the complexities of our minds, we pave the way for a brighter, more balanced perspective on life and the pursuit of genuine well-being.
If you're interested in working with me to address how these distortions may be preventing you from reaching your full potential, request a free Discovery Call here.
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