List of Cognitive Distortions That Cause Negative Thinking

Cognitive distortions are biased ways of thinking that can distort our perception of events and our sense of self. Several people experience cognitive distortions without realizing it. But, recognizing and understanding these patterns, is a crucial step toward fostering healthier thought processes. It is also essential in improving an individual’s overall mental well-being.

Cognitive Distortion is defined as an individual's inaccurate perception of reality, which can go on to reinforce negative thought patterns. It is described according to the American Psychological Association (APA) as a faulty thinking or belief held by an individual. These negative biases in patterns of thinking can be so strong that they lead the individual into mental health conditions like depression.

In a study of 176 students, 85% of them had levels of cognitive distortion that were graded from mild to severe. That is 8 in every 10 people, or 4 in every 5!

List of Cognitive Distortions that Cause Negative Thinking

There are 10 main types of Cognitive distortions which have been identified:

1. Mind Reading

This is a type of cognitive distortion where people assume that they know what other people are thinking. In this case, these people often think that others around them are thinking negatively of them. It is more common in children because they struggle to interpret social cues accurately. Due to their developing social and emotional skills, they often misjudge what others think or feel in social situations.

Studies show that this cognitive distortion is more common in children than adults. Mind reading is also strongly linked to anxiety.  In adults, mind reading is linked to anxiety due to fear of negative judgment. This worry can increase stress and lead to emotional discomfort during interactions.

2. Catastrophizing

In this cognitive distortion, the individual makes negative predictions about their future without any concrete evidence. An individual with this type of cognitive distortion usually thinks about the worst possible outcomes of an event or situation. For instance, a mother whose children arrive late from school may begin to fear that her kids may be kidnapped. She might also think they were involved in an accident and that she would lose them forever.

3. All-or-Nothing-Thinking

This type of thought pattern occurs when an individual only views things in extremes. It is also known as black-and-white thinking. For these types of clients, it's a situation of either/or and they usually do not consider all the factors and possibilities in the scenario before coming to that conclusion. An example is when a person believes they have failed in life because they lost a job, despite previous success.

4. Emotional Reasoning

Here, the individual's conclusion of the truth is based on negative emotions, rather than objective evidence. A very common example is someone becoming jealous and therefore concluding their partner is having an affair, or having feelings for somebody else. Individuals with this distortion usually make this statement, "I feel I have cancer, so it must be true."

5. Labeling

Individuals with this cognitive distortion tend to classify themselves or others negatively as a result of an unpleasant or unpalatable experience. For instance, students may label themselves 'a complete idiot,' or a ‘dullard,’ because they made a mistake in a test or exam.

6. Mental filtering

In this cognitive distortion, the individual selectively focuses on negative information and ignores the positive.

This is very common among couples when a partner decides to dwell on a negative comment that was made by their spouse. This though occurs despite all the positive compliments and praises the partner has received over the course of the relationship. A person with this distortion can easily have a pessimistic view of life because they see only the negatives in experiences.

7. Personalization

This type of cognitive distortion involves a person thinking they are the cause of a negative event, when there is no evidence to suggest it. One common example is in children who may begin to feel they are the reasons their parents quarrel or divorce.

8. Minimizing/Disqualifying Positives

In this case, a person plays down or devalues the positive events of their life, but quickly accepts the negatives. They may dismiss or totally ignore the positive happenings around them.

Students who have this distortion for example would fuss over the one question they got wrong and dismiss the other 99 they got right out of 100. They would then conclude they are not excellent students because they missed the question.

9. Overgeneralization

Individuals who exhibit this distortion make general or broad statements that the occurrence of one negative event would cause several other additional bad events. They take an isolated occurrence and generalize it as a continuous pattern.

For instance, in relationships, an individual may say their partner 'always' forgets to throw out the trash, when in reality, they did it just once. They may also say their partner 'never' shows care, even though the perceived lack of care occurred just in a moment.

Overgeneralization can make people dwell on negative thoughts of themselves and others around them. It can also discourage people around who may begin to feel they are not doing anything right.

10. Should Statements

This type of cognitive distortion happens when a person keeps thinking and assuming that people or things should be done in a particular way or method.

A person with this distortion holds themself to a standard of what they or others 'should do' and ‘should not do’. So, when they fall short of these standards, they condemn themselves, feeling guilty and worthless. When they apply these standards to others, they feel disappointed and angry when people around them cannot match their expectations.

This is common in parent/children relationships, where parents have a picture of how their kids should behave and should not behave. Parents can get disappointed when kids do not live up to their expectations. The kids can get frustrated in trying to meet expectations that have been set for them.

How To Stop Cognitive Distortions

Cognitive distortions can affect people’s life and the lives of those around them. To deal it as a mental health practitioner, you can help your client through the following ways:

1. Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral therapy is a structured, goal-oriented, and evidence-based approach to mental health treatment. It involves a collaborative process where therapists help clients to change unhelpful thoughts. This approach helps improve mood, coping skills, and overall quality of life.

Studies have shown that CBT is effective in treating cognitive distortions, or negative thinking patterns. These distortions often lead to negative emotions and unhelpful behaviors. Due to its proven success, CBT remains a mainstay of mental health treatment. It equips clients with lasting skills to achieve better mental health and resilience.

CBT has several methods or techniques that can be used in managing distortions. Some of these include:

• Cognitive Restructuring

In cognitive restructuring, the therapist helps the client to identify (capture), evaluate (check) and modify (change) maladaptive or unhelpful thought patterns.

So a student who has been thinking, "I will fail this exam," can be taught to first identify this unhelpful thought pattern, and then challenge it by recalling successes that have been achieved in previous examinations. Then, replacing them with thoughts like, "I have read, and I am prepared. So, I will pass this exam."

• Thought Records

In thought records, a client writes down their thoughts and feelings throughout the day. This helps the individual to be more conscious and aware of their thoughts. It helps them to evaluate if those thoughts and feelings are accurate, rational, helpful or not. When they identify the unhelpful thoughts, they can then replace them with positive, helpful thoughts.

• Socratic Questioning

In this technique, the mental health therapist asks the client critical and open-ended, realistic questions. The goal of these questions is to help the client evaluate their thoughts and beliefs.

For example, a person who believes their partner is cheating can ask, "Is there any evidence for this thought or feeling?"

• Exposure Technique

In exposure, the client is gradually exposed to the fear that they have. This is done in a controlled setting and is very effective for anxiety-based cognitive distortions.

For example, a client who believes they would be rejected when they speak in public can be allowed to speak to a few people in a controlled setting at first. Then, the client is gradually exposed to more public settings to eliminate the fear.

Apart from CBT, other techniques can also be used in managing cognitive distortions. They include:

2. Dialectical Behavioral Therapy

Dialectical Behavioral Therapy (DBT) is based on the principles of acceptance and change. For cognitive distortions, DBT focuses on reducing the impact of negative thoughts or feelings on the individual. Its focus is on helping the client accept themselves better, their life and others around them. `

3. Mindfulness-Based Stress Reduction (MBSR)

MBSR was originally designed to manage stress. But it is also useful in the treatment of several illnesses, ranging from depression to anxiety and even cancer.

MBSR uses mindfulness meditation to manage psychological symptoms. It usually involves a 2.5-hour/ week intensive course which runs for 8 weeks, with a one-day retreat. MBSR can help individuals to identify cognitive distortions, and separate themselves, and their thoughts from those distortions.

Other techniques that can be used in the management of cognitive distortions include: Psychodynamic Therapy, Eye Movement Desensitization and Reprocessing (EMDR), Metacognitive therapy and Acceptance and Commitment Therapy.

Conclusion

Cognitive distortions can be very subtle, but greatly impact the way people view themselves, their environment and others around them. They greatly affect a person’s outlook and disposition to life.

Hence, it is crucial that a therapist identifies these distortions early enough, and provides the necessary help through CBT or any other techniques as described above.  These can help to prevent the client from slipping into complications like depression, anxiety disorders, and other related illnesses.

Frequently Asked Questions on the List of Cognitive Distortions

Is Overthinking a Cognitive Distortion?

Overthinking on its own is not a cognitive distortion. However, it can be related to cognitive distortions, depending on the type of thoughts that you dwell on.

Can Cognitive Distortions Be Cured?

Yes, cognitive distortions can be treated with the right professional help. Techniques for treatment include Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), Mindfulness-Based Stress Reduction.

What Causes Cognitive Distortions?

Several factors cause cognitive distortions. Traumatic experiences, your environment, and genetic predisposition all play a part. The presence of other mental health disorders can also be another cause.

What are Simple Ways to Break the Habit of Negative Thinking?

Simple ways to stop negative thinking include identifying the negative thought pattern, and intentionally challenging these thoughts with facts and information. Then, go further to block exposure to sources of negative thoughts, and replace those thoughts with more positive thoughts. Seeking the help of a professional mental health practitioner is also important.

What Is The Best Form of Therapy for Cognitive Distortions?

The best form of therapy is Cognitive Behavioral Therapy (CBT). This is the mainstay of treatment for cognitive distortions. It involves techniques such as cognitive restructuring (reframing), thought records, Socratic questioning, exposure.