What Are Cognitive Distortions & How Do They Shape Our World?
The human brain is an incredible organ. Not only does it allow us to think and reason, but it also houses our memories and emotions. It’s responsible for everything we do, say, and feel. And yet, even though the brain is so powerful, it’s often swayed by inaccurate thoughts and beliefs.
These inaccurate thoughts are known as cognitive distortions and can cause us to see the world in a distorted or inaccurate way. For example, someone with cognitive distortion might believe that everyone is out to get them when there is no evidence to support this belief.
There’s more to explore about cognitive distortions, so let’s take a closer look at what they are, how they influence us, and some examples of each type.
Table of Contents
What Are Cognitive Distortions?
Cognitive distortions are inaccurate and unhelpful thoughts that we believe to be true.
These thoughts can come from our minds or outside sources, such as the media and things we have convinced ourselves to be true and aren’t 100% factual.
Cognitive distortions usually arise when we’re under stress. When we’re anxious or overwhelmed, our brain looks for ways to simplify things, resulting in snap judgments or making us see things in black-and-white terms.
Cognitive distortions can also be the result of our own biases. We all have certain beliefs and preferences that influence how we see the world. For example, if you’re a fan of a particular sports team, you might see other teams as inferior.
These biases can lead to cognitive distortions because we filter information through our lens. We might only see evidence that supports our beliefs and ignore anything that goes against them.
The Relationship Between Cognitive Distortions and CBT
Cognitive distortions are often discussed in the context of cognitive-behavioral therapy (CBT). CBT is a therapy developed by Aaron Beck and Albert Ellis, that focuses on changing negative thinking patterns, inaccurate thoughts, and beliefs. By doing so, CBT can help people see the world more accurately and positively.
If we can recognize and change our cognitive distortions, we can also change our behavior. For example, if you’re prone to black-and-white thinking, you might avoid making plans with friends because you’re afraid they’ll cancel on you.
However, if you can learn to see things in shades of gray, you might be more likely to make plans and have a better social life. This is one of the ways CBT can help resolve cognitive inaccuracies.
The Negative Impact of Cognitive Distortions
Cognitive distortions, when unchecked, can cause issues.
First, they can lead to anxiety and depression. When we believe things that aren’t true, it can cause us a lot of stress. We might worry about things that aren’t worth worrying about or beat ourselves up over things we can’t control.
Cognitive distortions can also damage our relationships. If we constantly see the people in our lives in a negative light, it will cause problems. We might argue with them more often or have a harder time trusting them.
Finally, cognitive distortions can hold us back in life. If we believe we’re not good enough or can’t do something, it will be hard to reach our goals. We might not even try because of a lack of self-belief.
Types of Cognitive Distortions
Black-and-white Thinking
Black-and-white thinking is when we see things in the extreme. Everything is either good or bad, right or wrong, perfect or a failure. There is no middle ground.
This thinking can lead to problems because life isn’t always so black and white. People are complex, and situations are often nuanced. We’re not giving ourselves the full picture by only seeing things in extremes.
Examples of black-and-white thinking:
“I can’t believe I failed that test. I’m such a loser.”
“She’s always late. She must not care about me.”
“I’m not perfect, so I might as well give up.”
Overgeneralization
Overgeneralization is when we take one specific event and assume that it will always happen. We might see a single instance of something as proof that everything will always be that way.
This thinking is not based on reality and can lead to problems. Just because something happened once doesn’t mean it will always happen.
Examples of overgeneralization:
“I can’t believe she said that to me. All my friends must hate me.”
“I didn’t get the job. I’ll never be able to find a good job.”
“I got a B on that test. I’m such a terrible student.”
Mind Reading
Mind reading is when we assume we know what other people think. We might think that we can read their minds or that they should be able to read ours.
This thought pattern is inaccurate because we can’t know what someone else is thinking. We might make assumptions about why they did something, but we don’t know the truth. This cognitive distortion can cause misunderstandings and hurt feelings.
Examples of mind reading:
“She didn’t call me back; she must be mad at me.”
“He didn’t invite me to his party because he thinks less of me.”
“They’re always talking about me behind my back; I must be so annoying.”
Filtering
Filtering is when we focus on the negative and filter out the positive. We might see all the bad things and ignore the good.
This thinking can be harmful because it creates a distorted view of reality. We’re not seeing the whole picture when we only focus on the negative.
Examples of filtering:
“I got an A on my test, but I missed one question, so it’s not good enough.”
“I had a great day, but that one thing went wrong, so it was terrible.”
“I’m not happy with my body, no matter what I do.”
Jumping to Conclusions
Jumping to conclusions is when we make assumptions about things without any evidence. We might think that we know what’s going to happen or what someone is thinking without proof.
This thinking can cause problems because we’re basing our beliefs on nothing. We might get upset about something that doesn’t even exist.
Examples of jumping to conclusions:
“She’s not talking to me because I forgot to wish her well on her birthday.”
“My teacher doesn’t want the best for me.”
Control Fallacy
The control fallacy is when we believe that we can control everything. We might think we can control other people, the future, or even our emotions.
This type of thinking isn’t accurate because we can’t control everything. People have free will, and many things are out of our control.
Examples of the control fallacy:
“I can’t believe she did that; I should have stopped her.”
“I’m so mad at him; he should have known better.”
“I can’t believe this happened; why didn’t I prevent it.?”
Other Examples of Cognitive Distortions
- Catastrophizing
- Fortune Telling
- Magnifying or Minimizing the Negative
- Emotional Reasoning
- Personalization and Blaming
- “Should” Statements
- Labeling and Mislabeling
- Self-Fulfilling Prophecies
Conclusion
Cognitive distortions are harmful because they cause us to see things distortedly. This can lead to anxiety, depression, relationship issues, etc. If you think you might be experiencing cognitive distortions, talk to a mental health professional for help.
Your doctor may recommend therapy, medication, or other treatments. With the right help, you can learn to recognize and challenge your cognitive distortions, leading to a more positive outlook on life and improved mental health.
Originally posted 2022-09-25 01:18:52.
Megan Santiago
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