Understanding Cognitive Distortions: 8 Common Types and How to Overcome Them

Hey Alter Ego Warriors! Have you ever found yourself caught in a whirlwind of negative thoughts, feeling like you're stuck in a mental maze? 🧠💭 You're not alone! Our brains can sometimes play tricks on us, leading us to think in ways that aren't entirely accurate. These thinking patterns, known as cognitive distortions, can make mountains out of molehills and turn sunny days into stormy ones. 🌧️☀️

Let's dive into the world of cognitive distortions, explore eight common types, and discover how to outsmart these mental gremlins for a clearer, more positive mindset. 🚀

1. All-or-Nothing Thinking

Description: Viewing situations in black-and-white terms, without recognizing any middle ground. For example, thinking, "If I fail at this, I'm a complete failure." 🏁🚫

Overcoming Strategy:

• Challenge Absolutes: Remind yourself that few things in life are absolute. Look for shades of gray and consider the possibility of partial success.

• Reflect on Past Experiences: Identify instances where outcomes were not entirely positive or negative but somewhere in between.

2. Overgeneralization

Description: Making broad generalizations based on a single event. For instance, concluding that you will always fail after one setback. 🌍🔍

Overcoming Strategy:

• Gather Evidence: Look for evidence that contradicts the overgeneralization. Reflect on past successes and instances where things went differently.

• Be Specific: Focus on the specific situation at hand rather than extrapolating it to all future events.

3. Mental Filtering

Description: Focusing exclusively on the negative aspects of a situation while ignoring the positive. 🌪️🔍

Overcoming Strategy:

• Positive Reframing: Make a conscious effort to acknowledge positive aspects and achievements.

• Gratitude Practice: Regularly write down things you are grateful for to balance your perspective.

4. Discounting the Positive

Description: Downplaying positive experiences or accomplishments by insisting they "don't count." 🏅❌

Overcoming Strategy:

• Acknowledge Achievements: Celebrate your successes, no matter how small, and recognize their significance.

• Seek Feedback: Ask trusted friends or colleagues to give you an objective view of your achievements.

5. Jumping to Conclusions

Description: Making negative assumptions without sufficient evidence. This can manifest as mind reading (assuming others think negatively of you) or fortune telling (predicting negative outcomes). 🧙‍♂️🔮

Overcoming Strategy:

• Seek Clarification: Instead of assuming, ask questions to clarify uncertainties.

• Test Predictions: Evaluate the accuracy of your predictions by comparing them with actual outcomes.

6. Catastrophizing

Description: Imagining the worst-case scenario and believing it to be inevitable. 🏚️💥

Overcoming Strategy:

• Realistic Thinking: Assess the actual probability of the worst-case scenario happening and consider more likely outcomes.

• Problem-Solving: Focus on developing a plan to address potential challenges rather than fixating on catastrophic outcomes.

7. Emotional Reasoning

Description: Believing that if you feel something, it must be true. For example, "I feel worthless, so I must be worthless." 😢🔁

Overcoming Strategy:

• Separate Feelings from Facts: Recognize that emotions are not always accurate reflections of reality.

• Identify Triggers: Understand what triggers these feelings and work on addressing the underlying issues.

8. Should Statements

Description: Imposing rigid rules on yourself or others, often leading to feelings of frustration or guilt. For example, "I should always be perfect." 📋🚫

Overcoming Strategy:

• Reframe 'Shoulds': Replace "should" with "prefer" or "would like" to reduce pressure and guilt.

• Self-Compassion: Treat yourself with the same kindness and understanding you would offer a friend.

5 Journal Prompts to Overcome Cognitive Distortions

1. Challenge Absolutes: Write about a recent situation where you thought in black-and-white terms. How could you reframe it to see the gray areas? 📝

2. Gather Evidence: Reflect on a time when you overgeneralized a single event. List evidence that disproves your overgeneralization. 📚

3. Gratitude List: List five things you are grateful for today. How do these positives counteract any negative thoughts you’ve had? 🌸

4. Acknowledge Achievements: Write down three recent achievements, no matter how small. How did you feel when you accomplished them, and why are they significant? 🏆

5. Test Predictions: Think about a time when you jumped to a negative conclusion. What actually happened? Was your initial assumption accurate? 🧩

Takeaway 🚀

Cognitive distortions can significantly impact our mental health, but by recognizing and actively challenging these patterns, we can cultivate a more balanced and positive mindset. Practicing self-awareness, seeking evidence, and reframing negative thoughts are key steps in overcoming these distortions. Remember, it's a process that requires patience and persistence, but the benefits to your mental well-being are well worth the effort. 🌟🧘‍♂️

Stay strong, and keep challenging those thoughts! 💪✨

Cathryn Benjamin

Mindset & Life Coach | Yoga Teacher | Wellness Advocate

Follow me on Instagram for tips on living authentically, embracing wellness, and fostering a positive mindset.