Cognitive distortions are biased or irrational thought patterns that negatively influence how we perceive ourselves, others, and the world. They are often automatic and can reinforce negative emotions, anxiety, depression, and unhelpful behaviors.
These distortions act as mental filters that twist reality, making situations seem worse than they are. Recognizing and challenging them is key to developing a healthier mindset.
Common Types of Cognitive Distortions
1. All-or-Nothing Thinking (Black-and-White Thinking)
Seeing situations in extreme, absolute terms—either all good or all bad—with no middle ground.
Example:
- “If I do not succeed completely, I am a total failure.”
- “If they do not love me all the time, they must not care about me at all.”
2. Overgeneralization
Making a broad, negative conclusion based on a single experience.
Example:
- “I failed this one test, so I am terrible at school.”
- “No one ever listens to me.”
3. Mental Filtering
Focusing only on the negative details of a situation while ignoring the positives.
Example:
- “My boss gave me one piece of constructive criticism, so they must think I am bad at my job.”
- “I got ten positive reviews, but the one negative comment ruined my day.”
4. Discounting the Positive
Rejecting or dismissing positive experiences by insisting they do not count.
Example:
- “They only said something nice because they felt sorry for me.”
- “I got a promotion, but it was just luck.”
5. Jumping to Conclusions
Making negative assumptions without evidence. This includes two subtypes:
- Mind Reading: Assuming you know what others are thinking.
- “They did not text back, so they must be mad at me.”
- Fortune Telling: Predicting the future negatively without proof.
- “I just know this event will be a disaster.”
6. Catastrophizing (Magnification or Minimization)
Expecting the worst possible outcome or exaggerating the significance of problems.
Example:
- “If I make a mistake at work, I will get fired and never find another job.”
- “My headache must be a sign of a serious illness.”
7. Emotional Reasoning
Believing that emotions reflect objective reality.
Example:
- “I feel like a failure, so I must be one.”
- “I feel anxious, so something bad must be about to happen.”
8. “Should” Statements
Setting rigid, unrealistic expectations for yourself or others.
Example:
- “I should always be happy and productive.”
- “They should know what I need without me having to say anything.”
9. Labeling and Mislabeling
Assigning overly negative labels to yourself or others instead of recognizing mistakes or behaviors as temporary.
Example:
- “I made a mistake, so I am a loser.”
- “They are a bad person because they were rude once.”
10. Personalization and Blame
Taking excessive responsibility for things outside of your control or blaming others unfairly.
Example:
- “My friend is upset; it must be because of something I did.”
- “The team failed because of me.”
How to Challenge Cognitive Distortions
- Identify the Distortion: Recognize when you are engaging in a distorted thinking pattern.
- Examine the Evidence: Ask yourself if there is actual proof supporting your thought.
- Consider Alternative Perspectives: Challenge your thoughts by looking at the situation from a neutral or more positive perspective.
- Reframe the Thought: Replace distorted thinking with a more balanced statement.
- Instead of “I always mess up,” say “I made a mistake, but I can learn from it.”
- Practice Self-Compassion: Avoid harsh self-judgment and treat yourself as you would a friend.
Final Thoughts
Cognitive distortions can shape how we view ourselves and our experiences, often fueling unnecessary stress, anxiety, and self-doubt. By learning to recognize and challenge these thought patterns, we can develop more realistic, constructive, and empowering ways of thinking.
the Coda Counselor 
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