Cognitive Distortions Thinking Pattern
What is a thinking pattern?
A thinking pattern is a habitual way of thinking that a person uses to interpret and make sense of their experiences and the world around them. These patterns can be shaped by a variety of factors, including upbringing, culture, beliefs, and past experiences. Thinking patterns can be both helpful and unhelpful, and can influence a person’s emotions, behaviors, and overall well-being. For example, a thinking pattern that emphasizes positive aspects of a situation and sees challenges as opportunities for growth can help a person feel more resilient and motivated, while a thinking pattern that is focused on negative aspects and sees challenges as threats can contribute to feelings of hopelessness and anxiety. By becoming aware of their thinking patterns, a person can work to identify unhelpful patterns and replace them with more helpful ones.
Cognitive Distortions
Cognitive distortions are patterns of thinking that are inaccurate, biased, and often negative. They can lead to a distorted view of reality and negative emotions, and can contribute to mental health issues such as anxiety and depression. Below, I will list the most common forms of cognitive distortions and go more into detail about each one.
All-or-nothing thinking
This type of thinking is when you see things in black and white, with no gray area. You might think in terms of “always” and “never,” such as “I always mess things up” or “I’ll never be good enough.”
Example: John is a college student who has just received a C grade on his midterm exam. He thinks to himself, “I failed this test, and now I’ll never be able to pass this class. I’m a total failure as a student.” In this example, John is engaging in all-or-nothing thinking. He sees his performance on the midterm as an absolute failure and concludes that he will never succeed in the class. He doesn’t allow for the possibility that he can improve his grade through hard work or by seeking help from the professor or a tutor.
Why this matters: This thinking is extreme and rigid, which can lead to negative emotions and behaviors.
Strategies: Combatting polarized thinking can be challenging, but there are some strategies that can help-
- Challenge your thoughts: When you notice yourself engaging in polarized thinking, try to challenge your thoughts by asking yourself questions such as “Is this really all or nothing?” or “What evidence do I have to support this extreme view?”
- Consider alternative perspectives: Try to see things from different angles by considering alternative viewpoints. This can help you to develop a more nuanced and balanced understanding of the situation.
- Practice mindfulness: Mindfulness can help you to become more aware of your thoughts and emotions, and to recognize when you are engaging in polarized thinking.
- Seek support: Talk to someone you trust, such as a friend, family member, or therapist. Sometimes, discussing your thoughts and feelings with someone else can help you to gain perspective and see things in a different light.
- Reframe your thoughts: Instead of thinking in terms of extremes, try to reframe your thoughts in a more balanced and positive way. Think about outcomes in regard to the current situation and not in totality.
Overgeneralization
Overgeneralization is when you draw broad conclusions based on limited evidence. For example, if you make a mistake at work, you might think “I’m such a failure” instead of recognizing that everyone makes mistakes.
Here’s an example: Samantha is a high school student who just got rejected by the boy she asked to prom. She thinks to herself, “No one will ever want to go to prom with me. I’m going to be alone forever.”
In this example, Samantha is overgeneralizing based on one negative experience. She is assuming that because one boy rejected her, no one else will want to go to prom with her, and that this will be a pattern that continues throughout her life.
Why this matters: This type of thinking can be harmful because it can lead to feelings of hopelessness and low self-esteem.
Strategies: It’s important to recognize when you’re overgeneralizing and challenge these thoughts by looking for evidence that contradicts your assumptions. Combatting overgeneralization thinking can be challenging, but there are some strategies that can help-
- Look for evidence to the contrary: When you catch yourself overgeneralizing, try to look for evidence that contradicts your negative assumptions. For example, if you think “I’m never going to be successful,” you could think of times when you have been successful in the past or think of people who have overcome similar challenges and succeeded.
- Challenge your thinking: Ask yourself questions such as “Is this really true?” or “Is there evidence to support this belief?” This can help you to think more critically about your assumptions and challenge them with evidence-based thinking.
- Consider alternative explanations: Try to consider other possible explanations for the situation you’re facing. For example, if you didn’t get the job you applied for, it might not be because you’re not good enough, but rather because there were other candidates who were a better fit.
Disqualifying the Positive
Disqualifying the positive is when you discount or ignore positive experiences or qualities about yourself, such as dismissing a compliment or believing that your success was due to luck or outside factors.
Here’s an example: Tom is a student who just received a B+ on his final exam, but he was hoping to get an A. He thinks to himself, “I failed to get an A, so my grade doesn’t really matter. I’m not smart enough to succeed in this class.” In this example, Tom is disqualifying the positive by focusing only on the fact that he didn’t get an A, and ignoring the fact that he received a good grade.
Why this matters: This type of thinking can be harmful because it can lead to feelings of inadequacy and low self-esteem.
Strategies: It’s important to recognize when you’re disqualifying the positive and challenge these thoughts by looking for evidence of your accomplishments. To combat disqualifying the positive thinking, you can try the following strategies-
- Recognize the pattern: When you notice yourself focusing only on the negative and dismissing positive experiences or accomplishments, recognize that you’re engaging in disqualifying the positive thinking.
- Acknowledge your accomplishments: Make a deliberate effort to acknowledge your accomplishments, even if they may seem small. Write them down or talk about them with someone you trust.
- Challenge negative self-talk: When you hear negative self-talk, challenge it by asking yourself questions such as “Is this thought based in reality?” or “What evidence do I have to support this thought?”
- Practice positive affirmations: Affirmations can help you to focus on positive aspects of yourself and your life. Practice repeating positive affirmations to yourself, such as “I am capable and worthy of success.”
- Reframe your thoughts: Instead of dismissing positive experiences, try to reframe your thoughts in a more balanced and positive way. For example, instead of thinking “I didn’t get an A, so my grade doesn’t matter,” you could reframe this thought as “I received a good grade and can use this as motivation to continue improving.”
Jumping to Conclusions
Jumping to conclusions is when you make assumptions about what others are thinking or what the future will bring without any evidence to support your beliefs.
Here’s an example: Sarah walks into a room where two of her coworkers are talking. They stop talking when she enters and she immediately thinks, “They must be talking about me. They probably don’t like me.” In this example, Sarah is jumping to conclusions by assuming that her coworkers’ behavior is directed towards her and that it’s negative. She doesn’t have any evidence to support her assumption, but she has come to a conclusion based on her own beliefs and biases.
Why this matters: This type of thinking can be harmful because it can lead to anxiety, stress, and conflict.
Strategies: It’s important to recognize when you’re jumping to conclusions and challenge these thoughts by seeking evidence to support your assumptions. To combat jumping to conclusions thinking, you can try the following strategies-
- Recognize the pattern: When you notice yourself making assumptions or coming to conclusions without enough evidence, recognize that you’re engaging in jumping to conclusions thinking.
- Seek evidence: Make a deliberate effort to seek evidence before jumping to conclusions. Ask questions, clarify what you’re seeing or hearing, and avoid making assumptions.
- Practice mindfulness: Mindfulness can help you to become more aware of your thoughts and emotions, and to recognize when you’re jumping to conclusions. By practicing mindfulness regularly, you can learn to observe your thoughts without judgment and develop a more balanced and open-minded mindset.
- Consider alternative explanations: Try to consider other possible explanations for the situation you’re facing. For example, instead of assuming that your coworkers are talking about you, consider that they might be discussing a work-related matter.
- Reframe your thoughts: Instead of jumping to conclusions, try to reframe your thoughts in a more balanced and evidence-based way. For example, instead of assuming that your coworkers don’t like you, you could reframe this thought as “I don’t know what they were talking about, but I’ll approach them and ask if everything is okay.”
Magnification or Minimization
Magnification or minimization is when you exaggerate the importance of negative events (magnification) or downplay the importance of positive events (minimization).
Here’s an example: John has been exercising regularly for several weeks and has lost a few pounds, but he has a minor setback and misses one workout. He thinks to himself, “I’ve ruined all my progress. I might as well give up. I’ll never be able to lose weight.” In this example, John is magnifying the significance of missing one workout by believing that it undoes all his progress, and he is minimizing the importance of all the positive progress he has made.
Why this matters: This type of thinking can be harmful because it can lead to negative emotions, like anxiety, stress, and self-doubt.
Strategies: To combat magnification and minimization thinking, you can try the following strategies-
- Recognize the pattern: When you notice yourself magnifying the importance of negative events or minimizing the importance of positive events, recognize that you’re engaging in this type of thinking.
- Challenge your thoughts: Ask yourself questions such as “Is this thought based on facts or feelings?” or “Am I blowing this out of proportion?” This can help you to challenge your negative thoughts and bring them back to reality.
- Look at the bigger picture: Take a step back and look at the bigger picture. Consider all the positive progress you’ve made, and remind yourself that minor setbacks are normal and don’t undo all your progress.
- Practice positive self-talk: Practice positive self-talk by reminding yourself of your strengths, accomplishments, and goals. Focus on the positive aspects of yourself and your life.
- Reframe your thoughts: Instead of magnifying the importance of negative events or minimizing the importance of positive events, try to reframe your thoughts in a more balanced and evidence-based way. For example, instead of thinking “I’ve ruined all my progress,” you could reframe this thought as “I missed one workout, but I can get back on track tomorrow.”
Emotional Reasoning
Emotional reasoning is when you believe that your feelings reflect reality, regardless of evidence to the contrary. For example, if you feel like a failure, you might assume that you are a failure, even if there is evidence to suggest otherwise.
Here’s an example: Sara has a job interview coming up, and she starts to feel anxious and nervous. She thinks to herself, “I feel so nervous about this interview, so it must mean that I’m not qualified for the job.” In this example, Sara is engaging in emotional reasoning by assuming that her feelings of nervousness are evidence that she is not qualified for the job.
Why this matters: This type of thinking can be harmful because it can lead to self-doubt and negative self-talk.
Strategies: It’s important to recognize when you’re engaging in emotional reasoning and challenge these thoughts by looking for evidence that contradicts your emotions. To combat emotional reasoning thinking, you can try the following strategies:
- Recognize the pattern: When you notice yourself believing that your emotions reflect reality, recognize that you’re engaging in emotional reasoning thinking.
- Identify your emotions: Identify the emotions you’re feeling and try to understand where they’re coming from. Are they based on a past experience or a current situation?
- Look for evidence: Look for evidence that supports or contradicts your emotions. Ask yourself questions such as “Is there evidence to support this emotion?” or “What would someone else say about this situation?”
- Consider alternative explanations: Try to consider other possible explanations for the situation you’re facing. For example, instead of assuming that your nervousness means you’re not qualified for the job, consider that it’s a normal response to a stressful situation.
- Reframe your thoughts: Instead of believing that your emotions reflect reality, try to reframe your thoughts in a more evidence-based way. For example, instead of thinking “I’m not qualified for the job because I feel nervous,” you could reframe this thought as “Feeling nervous is a normal response to a job interview, and I have the qualifications and experience needed for the job.”
Should Statements
Should statements are when you have rigid rules for yourself or others and judge yourself harshly if you or they do not meet these standards. For example, you might tell yourself “I should have done better” or “They should know better.”
Here’s an example: Mike is a perfectionist and he didn’t finish a project by the deadline. He thinks to himself, “I should have finished this project on time. I’m a failure for not meeting the deadline.” In this example, Mike is engaging in should statements thinking by imposing rigid expectations on himself about how things should be.
Why this matters: This type of thinking can be harmful because it can lead to feelings of guilt, anxiety, and low self-esteem.
Strategies: It’s important to recognize when you’re engaging in should statements thinking and challenge these thoughts by questioning the validity of the expectation. To combat should statement thinking, you can try the following strategies-
- Recognize the pattern: When you notice yourself using words like “should,” “must,” or “ought to,” recognize that you’re engaging in should statements thinking.
- Challenge the expectation: Question the validity of the expectation by asking yourself questions such as “Where did this expectation come from?” or “Is this expectation realistic?”
- Replace “should” with “could”: Replace rigid “should” statements with more flexible statements using the word “could.” For example, instead of saying “I should have finished this project on time,” say “I could have finished this project on time, but I didn’t.”
- Practice self-compassion: Practice self-compassion by being kind to yourself and accepting that you’re not perfect. Remind yourself that everyone makes mistakes and that it’s okay to have limitations.
- Reframe your thoughts: Instead of imposing rigid expectations on yourself, try to reframe your thoughts in a more flexible and realistic way. For example, instead of thinking “I’m a failure for not meeting the deadline,” you could reframe this thought as “I didn’t meet the deadline, but I can learn from this experience and do better next time.”
Personalization
Personalization is when you believe that events or situations are directed at you personally, even if there is no evidence to support this belief. For example, if someone cancels plans with you, you might assume that it is because they don’t like you, rather than considering other reasons.
Here’s an example: After a breakup, Sarah thinks to herself, “It’s all my fault. If only I had been a better partner, my ex wouldn’t have broken up with me.” In this example, Sarah is engaging in personalization thinking by taking full responsibility for the breakup, even though it may have been caused by factors beyond her control.
Why this matters: This type of thinking can be harmful because it can lead to feelings of guilt, shame, and low self-esteem.
Strategies: It’s important to recognize when you’re engaging in personalization thinking and challenge these thoughts by examining the evidence. To combat personalization thinking, you can try the following strategies-
- Recognize the pattern: When you notice yourself taking responsibility for events or situations that are beyond your control, recognize that you’re engaging in personalization thinking.
- Examine the evidence: Examine the evidence and consider whether you are truly responsible for the event or situation. Ask yourself questions such as “What evidence do I have that this is my fault?” or “Is there anything I could have done differently to change the outcome?”
- Consider alternative explanations: Try to consider other possible explanations for the situation you’re facing. For example, instead of assuming that the breakup was entirely your fault, consider that there may have been factors beyond your control that contributed to the breakup.
- Practice self-compassion: Practice self-compassion by being kind to yourself and accepting that you’re not perfect. Remind yourself that everyone makes mistakes and that it’s okay to have limitations.
- Reframe your thoughts: Instead of taking full responsibility for events or situations, try to reframe your thoughts in a more balanced and evidence-based way. For example, instead of thinking “It’s all my fault,” you could reframe this thought as “I played a role in the situation, but there were also other factors beyond my control.”
Mental Filter
Mental filter is when you focus only on the negative aspects of a situation and ignore the positive. For example, if you receive a compliment on your work but also receive some criticism, you might dwell only on the criticism and discount the praise.
Here’s an example: Jane just received her performance review at work, which was mostly positive, but there was one area where her boss suggested she could improve. Instead of focusing on the positive feedback, Jane becomes fixated on the one area of criticism. She thinks to herself, “My boss thinks I’m not good enough at that one thing. I’m a failure.” In this example, Jane is engaging in mental filter thinking. She is selectively filtering out all of the positive feedback she received and focusing only on the negative feedback.
Why this matters: This type of thinking can be harmful because it can lead to feelings of inadequacy and low self-esteem.
Strategies: It’s important to recognize when you’re engaging in mental filter thinking and challenge these thoughts by looking for evidence of positive aspects in the situation. Combatting mental filter thinking can be challenging, but there are some strategies that can help-
- Recognize the filter: When you notice yourself focusing on the negative aspects of a situation while ignoring the positive aspects, try to recognize that you are engaging in mental filter thinking.
- Look for the positive: Make a deliberate effort to look for positive aspects in the situation. Ask yourself questions such as “What did I do well?” or “What positive feedback did I receive?”
- Practice gratitude: Gratitude can help you to focus on the positive aspects of your life and shift your mindset from negative to positive. Try to make a habit of practicing gratitude by regularly reflecting on things you’re thankful for.
- Challenge your thinking: Ask yourself questions such as “Is this really true?” or “Am I ignoring any positive aspects of the situation?” This can help you to challenge your negative thoughts and look for evidence that contradicts them.
- Reframe your thoughts: Instead of focusing on the negative aspects of a situation, try to reframe your thoughts in a more balanced and positive way. For example, if you receive one piece of negative feedback among many positive comments, you could reframe your thoughts by reminding yourself that you received mostly positive feedback and that you have the opportunity to work on improving in the one area of criticism.
Thinking Patterns Conclusion
By becoming aware of their thinking patterns, a person can work to identify unhelpful patterns and replace them with more helpful ones. This can be done through techniques such as cognitive-behavioral therapy (CBT) or mindfulness practices. Remember that combatting these thinking patterns takes time and practice, but with persistence and patience, it is possible to develop a more evidence-based and balanced mindset.
I hope this has helped you get a better understanding of thinking patterns and how you can change your thinking patterns.
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