Stop Overthinking and Other Cognitive Distortions
Have you ever found yourself in a situation where you're overthinking, jumping to conclusions, or even feeling anxious or depressed, but you can't seem to pinpoint why? Cognitive distortions may be the underlying cause. These are thought patterns that have been distorted in some way, leading to inaccurate beliefs or perceptions. The good news is that with awareness, practice, and help from a professional therapist, you can learn to overcome these distortions and live a more balanced life. In this blog post, we'll delve into what cognitive distortions are, what causes them, and how to best challenge them. What Are Cognitive Distortions? Cognitive distortions, also known as thinking errors, are common patterns of thought that often lead to negative emotions or behaviors. These distortions can manifest in various ways, such as: Polarized thinking This cognitive distortion involves seeing things in extremes, such as categorizing situations as either completely good or entirely bad, with no room for shades of gray. Jumping to conclusions: This distortion occurs when we make assumptions or draw conclusions without having enough evidence to support them. It often involves mind-reading or fortune-telling, where we believe we know what others are thinking or predict future outcomes without any factual basis. Catastrophizing: Catastrophizing involves blowing things out of proportion and expecting the worst-case scenario to happen. It involves magnifying the negative aspects of a situation while minimizing or discounting any positive aspects. Personalization: This distortion occurs when we take things personally or assume that everything is about us. We attribute external events or other people's behaviors to ourselves, even when there is no direct connection. Labeling: Labeling involves attaching negative labels or judgments to ourselves or others based on a single event or characteristic. It oversimplifies complex individuals or situations and ignores the broader context. Essentially, cognitive distortions are like tinted glasses that color our perception of reality, distorting how we interpret and react to the world around us. By becoming aware of these distortions and challenging them, individuals can gain a more accurate and balanced perspective, leading to improved emotional well-being and healthier behaviors. 10 More Common Cognitive Distortions Here are ten more common cognitive distortions people commonly experience: Overgeneralization: Overgeneralization involves making sweeping conclusions based on a single event or a limited number of experiences. It involves applying one negative experience to all similar situations, leading to a distorted perception of reality. Filtering: Filtering involves selectively focusing on and magnifying the negative aspects of a situation while ignoring or discounting any positive aspects. It creates a skewed perception of reality, where only the negative aspects are highlighted. Emotional reasoning: Emotional reasoning involves believing that our emotions reflect objective reality. It occurs when we assume that our feelings are evidence of the truth, even when there is no logical or factual basis for it. Magnification and minimization: This distortion involves exaggerating the importance or significance of negative events or experiences (magnification) while downplaying or minimizing positive events or qualities (minimization). Should statements: Should statements involve setting rigid and unrealistic expectations for ourselves or others. It often involves using words like "should," "must," or "ought to," which can create feelings of guilt, shame, or frustration. Fortune telling: Fortune telling involves predicting negative outcomes or future events without any logical or factual basis. It often leads to anxiety or worry about things that may never happen. Disqualifying the positive: Disqualifying the positive involves discounting or dismissing positive experiences, achievements, or feedback. It creates a negative bias and prevents us from acknowledging and appreciating the good in our lives. Mental filtering: Mental filtering involves selectively focusing on and magnifying the negative aspects of a situation while ignoring or downplaying any positive aspects. It creates a distorted perception of reality, where only the negative aspects are highlighted. Mind reading: Mind reading involves assuming that we know what others are thinking or feeling without any direct communication or evidence. It often leads to misunderstandings, conflicts, or unnecessary worries. Discounting the positive: Discounting the positive involves dismissing or minimizing positive experiences, achievements, or feedback. It creates a negative bias and prevents us from fully acknowledging and appreciating the good in our lives. What Causes Cognitive Distortions? There is no single cause for cognitive distortions. They may stem from a variety of factors, including low self-esteem, past experiences, upbringing, cultural norms, personality traits, and other environmental factors. For instance, if you grew up with parents who were quick to blame or criticize, you may have developed a tendency toward negative self-talk. Additionally, if you are exposed to biased information through media outlets, social media, or friends and family members, this can also contribute to cognitive distortions. Thinking Patterns and Cognitive Distortions The relationship between thinking patterns and cognitive distortions is that the former usually dictates the latter. For instance, if you engage in negative self-talk, such as "I'm good at nothing," or engage in polarized thinking, such as "If I didn't win, I'm a failure," these thinking patterns can contribute to the development and reinforcement of cognitive distortions. On the other hand, if you practice more balanced thinking, such as "I did my best, and that's enough," you are less likely to fall prey to these thought distortions. How to Best Challenge Cognitive Distortions If you're noticing cognitive distortions in your own life, the first step is to become more aware of them. Pay attention to the negative thoughts running through your head and write them down in a journal or on a piece of paper. Once you've identified them, ask yourself if these thoughts are based in reality or if they are distorted versions of the truth. You can then challenge these thoughts by looking for empirical evidence that supports or refutes them. For instance, if you find yourself catastrophizing about a situation, such as assuming that everything will go wrong, ask yourself what is the likelihood of that really happening or identify what might go right. You can also practice reframing your thoughts by looking for a more balanced interpretation of the situation or by thinking of alternative explanations. Cognitive-behavioral therapy can help you develop these skills further and provide more specific strategies for challenging different types of cognitive distortions. Experience a Healthier Mindset with Online Therapy Remember that change is possible, and reaching out for support is the first step toward a new chapter in your life. At Cerebral, our therapists specialize in helping individuals overcome cognitive distortions. They can work with you to identify and challenge these patterns, guiding you towards more balanced and accurate thinking. And best of all, you can meet with them in a convenient and safe online space. Join Cerebral and get the professional support you need to experience life with a healthier mindset.
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