Cognitive Distortions: How They Affect Our Mental Health

Cognitive Distortions

Cognitive distortions, also known as unhelpful thinking styles or thinking errors, are patterns of thinking that can lead to negative emotions and behaviors. They are irrational and unhelpful thoughts that often occur automatically and out of our awareness. According to the cognitive theory developed by psychologist Aaron Beck, these thinking errors can be a major contributor to mental health problems such as depression and anxiety as they can influence the way we interpret our experiences and the meanings we attribute to them.

Types of Cognitive Distortions

Unhelpful thinking styles or cognitive distortions can be categorized into several types:

Filtering

Filtering involves selectively focusing on negative aspects of a situation while ignoring positive ones. This can lead to a distorted view of reality, where everything is seen in a negative light.

Jumping to Conclusions

Jumping to conclusions involves making assumptions about a situation or what others are thinking without having all the facts. This can lead to misunderstandings and miscommunication.

Personalization

Personalization involves taking responsibility for things that are not our fault, or blaming ourselves for things that are outside of our control. This can lead to feelings of guilt and shame.

Catastrophizing

Catastrophizing involves imagining the worst possible outcome of a situation and dwelling on it excessively. This can lead to unnecessary anxiety and worry.

Black and White Thinking

Black and white thinking, also known as all-or-nothing thinking, involves seeing everything in extreme terms, with no room for shades of grey. This can lead to rigid thinking and inflexibility.

Shoulding and Musting

Shoulding and musting involves placing unrealistic expectations on ourselves and others, using words like “should” and “must”. This can lead to feelings of guilt and disappointment when these expectations are not met.

Overgeneralization

Overgeneralization involves making broad conclusions based on a single event or experience, often leading to negative self-talk and self-doubt.

Labelling

Labelling involves using labels to describe ourselves or others based on a single behavior or action, which can be unfair and inaccurate.

Emotional Reasoning

Emotional reasoning involves basing our beliefs and actions on our emotions, assuming that our feelings are an accurate reflection of reality. This can lead to impulsive decisions and irrational behavior.

Magnification and Minimization

Magnification and minimization involves exaggerating the importance of negative events or our own flaws, while minimizing the positive aspects of ourselves and others. This can lead to feelings of low self-esteem and a negative self-image.

Correcting Cognitive Distortions

Recognizing these thinking errors is the first step in correcting them. By challenging our assumptions and examining the evidence, we can begin to develop a more balanced perspective on situations. We can also practice mindfulness and self-compassion, which can help us to be more aware of our thoughts and feelings without judging ourselves harshly for them.

Seeking support from friends, family, or a mental health professional can be a helpful step in addressing thinking errors. A therapist can help identify and correct patterns of thinking that are causing distress and can provide tools and techniques to promote more positive thinking habits.

Thinking errors are common mental habits that can affect our emotional well-being. By recognizing and addressing these patterns of thinking, we can improve our mental health and overall quality of life. With practice, we can develop more balanced and even positive ways of interpreting our experiences, leading to greater resilience and happiness.

Try using Therasize’s AI thought checker for inspiration and to practice broadening your perspectives.

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