Ever found yourself thinking, “I always mess up things”, or “If they didn’t text back, they must be mad at me”? If so, congratulations—you’ve had a cognitive distortion! These clever mental shortcuts distort reality, leading us to believe things that are not true. Impacting our emotions, adding fuel to our anxiety and sadness and shaping the way we interact with the world.But there’s good news: once you find them, you can fight back.
Let’s look at the science behind cognitive distortions, how they affect our thoughts, and research backed tactics for stopping them in their tracks.
What are cognitive distortions?
Cognitive distortions are automatic, irrational thoughts that foster negative emotions. They were suggested at first by psychologist Aaron Beck, the pioneer of Cognitive Behavioural Therapy (CBT), and were subsequently elaborated on by David Burns in The Feeling Good Handbook (1989). These distortions serve as filters through which we understand the world, but instead of providing clarity, they provide a distorted image of reality.
Common cognitive distortions (and How They Trick You)
- Catastrophizing: The Art of Anticipating Disasters For instance: “If I fail this exam, my life is over.”
Your brain enjoys drama. Studies have shown have catastropizing might even elevated stress hormone levels and hinder logical thinking. Catastrophizing leads you to feel that the worst-case situation is unavoidable, even while evidence shows otherwise.
- Mind Reading: Assuming You Understand What Others Think
For instance: “She didn’t say hi—she must be mad at me!”
Mind reading leads you to believe you know what others are thinking, generally in a negative way.
Studies have discovered that our assumptions about others thinking are often than not inaccurate and shaped by our personal belief and insecurities
3. Black-and-White Thinking: No Gray Areas Allowed For instance: “If I’m not perfect, I’m a failure.”
Also known as all-or-nothing thinking, this distortion causes you to perceive things in extremes—good or terrible, success or failure—without acknowledging the medium ground.
A study found that black and white thinking leads to inflexible perfectionism and anxiety problem.
4. Emotional Reasoning: Trusting Feelings Over Facts . For instance: “I feel like a failure, so I must be one.”
Just because you feel something does not imply that it is true. Emotional reasoning persuades you that bad emotions represent reality.
A research found that emotional reasoning activates the same brain regions as real-life dangers, making illogical concerns feel more genuine.
5. Ignoring your wins by discounting the positive. For instance: “Sure, I got a promotion, but I just got lucky.”
This distortion causes you to dismiss happy events as flukes while emphasizing failures.
People who discounts positive events have a higher chance of developing depression.
Final Thoughts
Cognitive distortions distort reality, magnify the negative, and minimize the positive, much like funhouse mirrors. However, if you are aware of them, you can change the way you think and take charge of your mental health.
Don’t let your brain fool you again; instead, confront, reframe, and take back your thoughts!
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