Are Cognitive Distortions Holding you Back?
By Diana Tutschek – Psychologist – Cognitive Behaviour Therapy – CBT
Unlocking Solutions for Relationship Challenges, Problem Solving and Negative Emotions by Tackling Cognitive Distortion in Cognitive Behaviour Therapy (CBT)
Thinking errors, also known as cognitive distortions, are patterns of unhelpful thinking that can negatively influence our emotions, behaviours and overall well-being. These distortions often occur automatically, leading us to perceive reality irrationally. While everyone is vulnerable to thinking errors to some extent, those distortions can become harmful when they manifest in more extreme forms.
As human beings, we tend to interpret the world around us, seeking to make sense of what is happening. However, our brains sometimes take cognitive shortcuts that generate not entirely accurate results. For instance, we may quickly jump to pessimistic conclusions or unfairly blame ourselves for situations that are not our fault. Cognitive distortions, or thinking errors, occur automatically, and unless we learn to recognise them, they can significantly worsen our lives. Thinking errors can lead to problematic behaviours and emotional states, such as anxiety, low self-esteem, depression and relationship conflicts. Therefore, it is crucial to be aware and notice these distortions to shift from unhelpful and destructive thinking to more rational and constructive thoughts.
Some Common Cognitive Distortions that can be Addressed in Cognitive Behaviour Therapy (CBT)
ALL-OR-NOTHING THINKING: Thinking in a polarised way – good or bad, positive or negative. Accepting only extreme interpretations with no middle ground. “I made a mistake, therefore I’m a failure”.
MENTAL FILTERING (SELECTIVE ABSTRACTION): Selective attention to negative evidence, memories or interpretation while ignoring the positive. For instance, drawing conclusions about your ability in a subject based on the result of a single recent test and ignoring previous test results.
CATASTROPHISING: An extreme form of magnification leading to catastrophic conclusions or anticipated outcomes. “My boss says that I need to pay more attention to detail in my work. I’m going to be fired.”
MIND READING: The conviction of knowing what another person is thinking or meaning, even if contradicted by other evidence. “She said she really liked my gift, but I’m sure she hated it”.
JUMPING TO CONCLUSIONS: Drawing rapid interpretations based on minimal and incomplete evidence. “As soon as I saw her, I knew she had bad intentions”.
More Thinking Errors That can Lead to Emotional and Behavioural Issues
SHOULDS, MUSTS, OUGHTS: Those are absolutist and inflexible thinking patterns based on unrealistic expectations about own behaviour or that of other people. “He should have known that I would be upset without having to ask me.”
EMOTIONAL REASONING: Making judgements & decisions based on a dominant emotion. “I am terrified of aeroplanes, so flying must be dangerous.”
PERSONALISING & BLAME: Taking responsibility and blame for something that is not your fault. “The pizza was awful, and everyone hated it—I ruined everyone’s evening for suggesting it.”
MINIMISATION (disqualifying the positive): Where a positive interpretation or outcome is acknowledged, its importance is trivialised as insignificant. “I passed this test, but everyone passed, so it doesn’t mean anything”.
How can Online CBT Help you Tackle Thinking Errors?
Cognitive Behavioral Therapy (CBT) offers a structured and systematic approach to addressing cognitive distortions and irrational thinking. A CBT therapist may help you cultivate healthier thought patterns to improve your mental health, relationships, problem-solving skills and overall well-being. The essential steps in addressing thinking errors include:
- Monitoring Thoughts: Paying attention to and being aware of your thoughts.
- Identifying Negative Thoughts: Recognizing and labelling the negative thoughts that contribute to your distress or hinder your progress.
- Identifying Thinking Errors in These Thoughts: Developing an understanding of how these thinking errors distort your perception of reality.
- Challenging Negative Thoughts and Replacing Them with More Balanced Alternatives: Actively questioning and challenging negative thoughts while replacing them with more balanced and realistic alternatives.
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