Cognitive Distortions (Thinking Errors)

 Cognitive distortions or thinking errors are terms used to define thinking patterns and perceptions that are either holding us back in life or exacerbating our current level of stress; or at least how we choose to perceive our level of stress. There are numerous cognitive distortions or thinking errors in which an individual can be prone to. Look over the list of cognitive distortions and see if you can identify with any of them. Don't be alarmed. Chances are you, I, we have all used these common thinking errors at one time or another.

The following list of cognitive distortions is not complete. However, this cognitive distortions list is to help you gain a better understanding of how and why you think the way you do or how and why you perceive situations as you do. By understanding these common thinking areas (cognitive distortions) you can then learn to take the necessary steps to correct them as they are habitual.

1. Black and White Thinking (All or Nothing)

People who think in this way tend to see things as either completely right or completely wrong. There is no middle ground or basis for compromise. Though, we know that this is not true as this is a cognitive distortion. For those who are all or nothing thinkers, they may see a mistake as defining them as failures.

2. Overgeneralization

Those who tend to over generalize are similar to black and white thinkers in the sense that a mistake defines failure. Overgeneralization thinkers feel as if nothing they do is good enough or always turns out wrong. They tend to make conclusions based on a single event. This is another common cognitive distortion (thinking error) that tends to hold many people back from realizing true happiness.

3. Catastrophising

This cognitive distortion keeps the individual in a constant state of anxiety. They may believe that worst scenario will always play out for them. They too create perceptions around singular events though in a catastrophic framing. Basically, they may believe they will grow old and die alone as their current relationship has faltered though they are only 22 and very attractive.

4. Mental Filter

Those that think in this fashion tend to also always see the negative side of things and rarely if at all see the positive. All of the good things in life are filtered out. The negative is then present to dwell on. A better example of this cognitive distortion would be: A movie got 90 positive reviews and 1 negative review. The mental filter would then take over and the movie would automatically be viewed as a horrible movie.

5. Magnifying or Minimizing

Those with this cognitive distortion (thinking error) tend to blow things out of proportion. This type of thinking is intrinsic with the old, “mountain into a mole hill” saying. Things become exaggerated as the individual takes on a sense of tunnel vision and creates fault and error where there may be none.

6. Discounting the Positive

A perfect example of this cognitive distortion would be: If your friend or companion remarked how particularly talented you are at something and you discount it as not being that big of deal and they are only telling you this as they are your friend.

7. Jumping to Conclusions

This cognitive distortion (thinking error) can really get us into trouble. This is a case of not having all the facts before being the prosecutor. Someone with this common thinking error may make assumptions based on something they were told without there being any actual evidence-hearsay- and take it for the utmost truth.

8. Labeling or Mislabeling(Negative Self Talk)

This cognitive distortion can be extremely devastating to the individual as well as friends and family of the individual. This is basically negative self talk to the effect of calling or labeling the self or another person in a negative connotation. Example: “I’m a loser”, or “You’re no good for nothing”.

9. Personalization or Blame

This is pretty self explanatory. This thinking error involves taking responsibility for all that goes wrong in the world. Somehow the individual finds a way to be accountable for all negativity or holds others responsible for all negativity in the situation of blaming.

10. Emotional Reasoning

While sometimes playing a hunch may be worthwhile, emotional reasoning can lead to disastrous consequences. Those who display this cognitive distortion go off of feelings to the point that if they feel it, then it must be true. Example: I feel as though I am an idiot so I must be. This could lead to relationship issues as the individual may feel their relationship is ending-so it is- though the truth is emotions of the individual are temporarily out of control and creating a negative outcome.

If you were able to identify with several of these cognitive distortions (thinking errors), do not fret. The majority of people have displayed one or all of these common thinking errors at one time or another. The important thing is to recognize this way of thinking as a cognitive distortion which is not healthy and do something about. Through mindfulness (being aware) and practice, you can break these common thinking errors.

References

Feeling Good: The New Mood Therapy, David Burns, M.D.

Unlimited Power: The New Science of Personal Achievement, by Anthony Robbins, Joseph McClendon