Most Common Cognitive Distortions
Cognitive distortions are irrational or exaggerated thoughts that can negatively affect your emotions and behaviors. According to some experts, there are 15 or more types of cognitive distortions, but here are 7 of the most common ones:
All-or-nothing thinking: Seeing things in black-and-white categories, with no shades of gray. For example, thinking that you are either a success or a failure, with no in-between.
Overgeneralization: Making broad conclusions based on a single event or piece of evidence. For example, thinking that you will never find love again after a breakup, or that everyone hates you because of one criticism.
Mental filter: Focusing only on the negative aspects of a situation, and ignoring the positive ones. For example, dwelling on a minor mistake you made in a presentation, and forgetting about all the compliments you received.
Disqualifying the positive: Rejecting positive experiences or feedback by insisting that they don’t count or that they are exceptions. For example, thinking that you only got a good grade because the test was easy, or that your friend was just being nice when they praised you.
Jumping to conclusions: Assuming that you know what others are thinking or feeling, or predicting negative outcomes without sufficient evidence. For example, thinking that your partner is mad at you because they didn’t text you back, or that you will fail an exam because you felt nervous.
Magnification or minimization: Exaggerating the importance or severity of your problems, or downplaying your achievements or strengths. For example, thinking that forgetting someone’s name is a sign of dementia, or that winning an award is no big deal.
Emotional reasoning: Believing that your feelings reflect reality, even when they are not based on facts. For example, thinking that you are worthless because you feel depressed, or that you are in danger because you feel anxious.
So what can you do to cope with these distortions?
There are various strategies that can help you cope with cognitive distortions, such as:
Cognitive restructuring: This is the process of identifying and challenging your negative and irrational thoughts, and replacing them with more realistic and positive ones. For example, you can use a worksheet to write down your thoughts, emotions, and behaviors, and examine the evidence for and against your thoughts. You can also use techniques such as Socratic questioning, reattribution, decatastrophizing, and positive reframing to modify your thoughts.
Mindfulness: This is the practice of paying attention to the present moment, without judgment or attachment. Mindfulness can help you become more aware of your thoughts and feelings, and accept them without reacting to them. You can practice mindfulness through meditation, breathing exercises, body scans, or mindful activities.
Self-compassion: This is the attitude of being kind, understanding, and supportive to yourself, especially when you are suffering or struggling. Self-compassion can help you reduce self-criticism, shame, and guilt, and increase self-worth, resilience, and happiness. You can practice self-compassion by using affirmations, writing a letter to yourself, or doing something nice for yourself.
These are some of the effective treatment strategies for coping with cognitive distortions. However, if you find it difficult to apply them on your own, you may benefit from seeking professional help from a therapist or a coach, who can guide you through the process and provide feedback and support