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C o m m o n C o g n i t i v e D i s t o r t i o n s : M i n

Cognitive distortions are errors or biases in thinking that can lead to faulty assumptions, and can
worsen mood. Cognitive Therapy teaches that much of what fuels depression and anxiety are
patterns of distorted thinking. Thus to reduce depression and anxiety, it can be very helpful to learn to
recognize and respond to common cognitive distortions.

One common cognitive distortion is mind reading, which is assuming you know what other people
think. In small doses, mind reading is a very helpful skill. We know that certain behaviors, words, and
reactions can give us clues about what someone is thinking. For instance, when we tell someone
something and his/her jaw drops, we automatically assume the other person is surprised. This is a kind
of mind reading that is helpful in interpersonal encounters, and not an example of a cognitive
distortion. However, when used too much, or without much evidence to go on, mind reading can be
problematic. Take the example of someone eating alone in a cafeteria thinking everyone thinks she is
a loser for eating alone. Or if you get to work a few minutes late, and you think everyone else is
thinking about your tardiness. Engage in enough distorted mind reading, and you can feel pretty
miserable after a while.

Below are a few questions and different perspectives designed to help you think through mind
reading, and take on a more helpful way of thinking about difficult situations.

First, identify what exactly it is you predict the other person is thinking. Sometimes just writing down
or saying the prediction out loud can help you see the holes in logic, and get you a little distance from
the unhelpful thought.

What are the costs and benefits of believing this thought? Although we usually don’t think about
thoughts in terms of their costs and benefits, they all have costs and benefits. With mind reading, you
may think that you are protecting yourself from some bad outcome, or some kind of a surprise. These
would be benefits. Costs are things like increased anxiety, more self-consciousness, and ruminating.
Now compare the potential benefits to the actual costs, and ask yourself, “Would you want to buy
these thoughts given their price?”

What is the evidence for and against your thoughts? When we engage in a lot of mindreading, we
usually only consider evidence that confirms our predictions. Rarely do we ever pit our assumptions
against evidence that steers us away from our predictions. By collecting the evidence for and against
our mind reading, you can determine which side has more evidence, and more importantly, consider
 the quality of the evidence you have. This is a more objective approach to testing your thoughts, and
can help you detect common cognitive distortions.

Imagine the thought were true. Would it mean more about you, or more about the other person? For
instance, if the thought is that someone doesn’t like you because of the clothes you’re wearing, what
does that mean about the other person? And do you expect everyone to like you? Is that a realistic
expectation?

Can you test out the thought? What would need to happen for you to be absolutely convinced? Try it
out as an experiment.

Try acting counter to the thought. If you are feeling like avoiding eye contact, instead, approach the
other person and introduce yourself. Their reaction may indicate your assumption was totally
inaccurate. Our behavior often has a way of making self-fulfilling prophesies. Trying something new,
and might get you a result you didn’t expect.

By learning to recognize and challenge the common cognitive distortion of mind reading, you can
begin to reduce self-consciousness, shyness, and negative feelings such as anxiety and depression.
This is one technique that comes from cognitive behavioral therapy for anxiety and depression. For
more information about CBT, explore the links at the top of the page.

All material provided on this website is for informational purposes only. Direct consultation of a qualified
provider should be sought for any specific questions or problems. Use of this website in no way constitutes
professional service or advice.

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All material provided on this website is for informational purposes only. Direct consultation of a qualified provider should be
sought for any specific questions or problems. Use of this website in no way constitutes professional service or advice. CBT Los
Angeles