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Is that thought distorted?
February 14, 2023 Meredith O'Brien

Cognitive distortions are thought patterns that are not based on fact or reality and skews our perception of reality. Typically, distortions lead us to negative thoughts and negative interpretations of a prompting event. 

For most of us we struggle with cognitive distortions sometimes, however if a majority of our thoughts are distorted it can lead to an increase in depression, more anxiety, negative self-concept and  interpersonal conflicts. For some our thoughts are paralyzing. We get stuck and attached to these thoughts and our mental health declines.

Some examples of cognitive distortions are:

I am never going to be in a romantic relationship (All or nothing thinking).

I feel like an idiot, so I must be an idiot (emotional reasoning).

I did not get hired for this job so I will never get hired (overgeneralization).

Those people over there are making fun of the sneakers I am wearing (mind reading).

There are many diverse types of cognitive distortions. Below is a list of the common ones I find that my client’s struggle with. Review the list. Next, identify a prompting event and a specific negative thought that comes to mind. Perhaps identify what feelings you are having. Then pause. Look at the list and identify what distortions may be in the thought. Next see if you can shift the thought into a more neutral or fact-based thought.

CHECKLIST OF COGNITIVE DISTORTIONS

  1. All-or-Nothing Thinking: You view things in absolute, black-and-white categories
  1. Overgeneralization: You view a negative event as a never-ending pattern of defeat. “This always happens”
  1. Mental Filter: You dwell on the negatives and ignore the positives
  1. Discounting the Positive: You insist that your positive qualities don’t count
  1. Jumping to Conclusions: You jump to conclusions not warranted by facts

*Mind-Reading: You assume that people are reacting negatively to you

*Fortune-Telling: You predict that things will turn out badly
  1. Magnification or Minimization: You blow things out of proportion or shrink them
  1. Emotional Reasoning: You reason from your feelings: “I feel like an idiot, so I must really be one.”
  1. Should Statements: You use shoulds, shouldn’ts, musts, oughts and have tos
  1. Labeling: Instead of saying, “I made a mistake,” you say “I am a jerk” or “I am loser.”
  1. Blame: You find fault instead of solving the problem

*Self-Blame: You blame yourself for something you weren’t entirely responsible for

*Other-Blame: You blame others and overlook ways you contributed to the problem

So how can we shift the examples from above from distorted thoughts to rational thoughts?

From: I am never going to be in a romantic relationship to: I am not in a relationship right now

From: I feel like an idiot, so I must be an idiot to: I made a mistake at work and I can rectify it

From: I did not get hired for this job so I will never get hired to Someone more qualified was hired for this position and I plan to interview for additional jobs.

From: Those people over there are making fun of the sneakers I am wearing to: I have no idea what those people are thinking about.

To meet with a therapist to aid you in identifying and shifting negative thought patterns please go to this website to reach out for support: Contact – Meredith O’Brien & Affiliates (meredithobrienlcsw.com).

Warmly, 

Meredith

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