Have you noticed how your thoughts can shape your attitude and outlook moment by moment? Certain thinking patterns can influence your enjoyment and even intensify feelings like anxiety, depression, and frustration, affecting how you see yourself and the world. Often, we fall into “emotional reasoning,” where our negative feelings overshadow logical thoughts. While these feelings can seem factual, they’re actually “Cognitive Distortions.”

What are Cognitive Distortions?

The American Psychological Association defines Cognitive Distortions as “faulty or inaccurate thinking, perception, or belief.” These unrecognized patterns limit our capacity to stay positive, mindful, and connected, distorting even the facts. They affect not only our mindset but also our relationships and overall well-being.

We all experience these moments, and without awareness, these distortions can go unchecked. Recognizing these patterns is the first step to managing them. Our brains sometimes use Cognitive Distortions as a quick fix to handle information, but while this may feel protective, it can ultimately do more harm than good.

Cognitive Distortions are direct conduits to irrational thinking patterns that impact our emotional health and leave us exposed to bias and reality errors. Because of this knowing how to defuse them is crucial and being aware is your best defense at defusing them. We must create intention surrounding how we are framing our day-to-day experiences. It can be as simple as a misunderstanding or minor frustration that can catalyze a cognitive distortion. If we are not careful, we can get caught in these unhelpful thought patterns. There are multiple distortions of note, below I am going to expand on the first three and discuss how to defuse them.

All-or-Nothing Thinking:

This is when we see situations as “black or white” and expect perfection. If our expectations aren’t met, we may feel like a complete failure. To counter all-or-nothing thinking, try to avoid extremes and aim for a balanced perspective, thinking in shades of gray rather than absolutes.

Mental Filtering (2 Types):

Negative Mental Filtering – This happens when we focus on the negative aspects of a situation and filter out the positives. Negative details become amplified, overshadowing the whole picture. We can overcome this by resisting the urge to dwell on a single negative and making room to appreciate the positives. Acknowledge that both positive and negative aspects can coexist.

Disqualifying the Positive – In this form, we recognize positive aspects but dismiss them, finding reasons to invalidate them. Combat this by valuing positive aspects as much as negatives, celebrating accomplishments, accepting compliments, and practicing gratitude.

Overgeneralization:

When we conclude a specific perspective based on a single piece of negative evidence, this is called overgeneralization. We will use that single piece of evidence as the sole reason to incorrectly conclude that all subsequent events going forward will result in the same negative experience. To address overgeneralizations, believe in your capacity to create different outcomes, recognize evidence that challenges this belief, and recall times when a single negative moment didn’t lead to ongoing negativity.

Reach Out

If you could use help managing cognitive distortions and creating plans to overcome their presence, our many therapists here at Optimum Joy would love to be of support.

Taking that first step to reach out can feel challenging, but it’s one that offers incredible benefits to your future well-being. Don’t hesitate to reach out and take the opportunity to care for yourself!