12 Common Cognitive Distortions: How Your Thoughts Can Trip You Up
- waltercombs
- Mar 14
- 3 min read
We all have those days where our minds seem to be working against us. It's easy to fall into patterns of thinking that aren't entirely rational or helpful. These distorted thought patterns are called cognitive distortions, and they can significantly impact our mood, behavior, and relationships.
The good news is that once you're aware of these common cognitive distortions, you can start to modify them and develop healthier ways of thinking.
What are Cognitive Distortions?
Cognitive distortions are biased or flawed ways of thinking that exaggerate or minimize the reality of a situation. They're often automatic and can lead to feelings of anxiety, depression, anger, or guilt.
Let's take a look at 12 common cognitive distortions: [As shown in the image]
Mind Reading: You assume you know what others are thinking or feeling, without checking it out.
Example: "They haven't texted me back, they must be angry with me."
Negative Focus: You focus only on the negative aspects of a situation while ignoring the positive.
Example: "I got good feedback on my presentation, but I stumbled over my words at the beginning, so it was a failure."
Catastrophizing: You expect the worst possible outcome, even when it's unlikely.
Example: "If I don't get this job, I'll never find another one and I'll end up homeless."
Labeling: You apply global and rigid labels to yourself or others, rather than describing specific behaviors.
Example: "I made a mistake, so I'm a complete failure."
Should-Thinking: You have strict rules or expectations about how things or people should be, and you get upset when reality falls short.
Example: "I should always be productive and never make mistakes."
Overgeneralizing: You draw sweeping conclusions based on a single event or piece of evidence.
Example: "I failed this one test, which means I'm bad at everything."
Emotional Reasoning: You believe that your feelings reflect reality, even if there's no evidence to support it.
Example: "I feel anxious about this presentation, so it must be dangerous."
Fortune-telling: You predict the future, usually negatively, and believe it's inevitable.
Example: "I know I'm going to mess up this interview, so there's no point in even trying."
Personalization: You take personal responsibility for events that are outside of your control.
Example: "My friend is in a bad mood, it must be something I did."
Owning the Truth: You are so convinced that your understanding of the way things are is the only correct understanding, that you are unwilling to consider that you might be wrong.
Example: "I know that I'm right about this argument, and everyone else is wrong."
Just-world Thinking: You believe that the world should be fair and that people get what they deserve. This can lead to blaming victims.
Example: "If someone gets into an accident, they must have done something to deserve it."
Control Fallacy: You believe you have complete control over everything in your life, or that you have no control whatsoever.
Example: "I'm responsible for everyone's happiness," or "There's no point in trying to change anything, because it's all predetermined."
Modifying Your Cognitive Distortions
Once you identify the cognitive distortions that you tend to use, you can start to reframe them by asking yourself:
What is the evidence for and against this thought?
Is there another way to look at this situation?
What would I tell a friend who was having this thought?
By learning to recognize and alter your cognitive distortions, you can create a more balanced and realistic way of thinking, leading to improved emotional well-being and a more fulfilling life.
If you think you might be struggling with cognitive distortions, consider reaching out to a mental health professional who can provide guidance and support.
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