Cognitive distortions

Cognitive distortions, also known as thinking errors or irrational beliefs, are patterns of negative
or inaccurate thinking that can contribute to emotional distress and unhealthy behaviors. Here
are some common types of cognitive distortions:

1. All-or-nothing thinking: Seeing things in absolute terms, considering situations or

outcomes as either completely good or completely bad, with no middle ground.
2. Overgeneralization: Drawing broad negative conclusions based on limited evidence or a
single negative experience. Assuming that a negative event or outcome will always
happen in the future.
3. Mental filter: Focusing exclusively on negative details or experiences while ignoring
positive aspects. Filtering out positive information that contradicts negative beliefs.
4. Discounting the positive: Minimizing or dismissing positive experiences, achievements,
or feedback. Believing that positive events are unimportant or don't count.
5. Jumping to conclusions: Making negative assumptions or drawing conclusions without
sufficient evidence. This can manifest as mind-reading (believing you know what others
are thinking) or fortune-telling (predicting negative outcomes without evidence).
6. Magnification and minimization: Exaggerating the importance or significance of negative
events or personal flaws (magnification) while downplaying or minimizing positive
attributes or accomplishments (minimization).
7. Emotional reasoning: Believing that feelings reflect reality. Assuming that because you
feel a certain way, it must be true, regardless of evidence to the contrary.
8. Should statements: Setting rigid expectations or rules for oneself or others. Using
"should," "must," or "ought to" statements that create unrealistic demands and lead to
self-blame or resentment.
9. Labeling: Applying negative labels or global judgments to oneself or others based on
specific behaviors or mistakes. Oversimplifying complex situations by assigning rigid and
negative identities.
10. Personalization: Taking excessive responsibility for negative events or situations,
assuming that one is to blame even when there is little or no evidence to support it.
11. Catastrophizing: Amplifying the negative consequences of an event, imagining the
worst-case scenario, and underestimating one's ability to cope with it.
12. Control fallacies: Believing that you have either complete control (feeling responsible for
everything) or no control (feeling helpless and victimized) over situations and outcomes.

These cognitive distortions can contribute to negative thinking patterns, anxiety, depression, and
problematic behaviors. Becoming aware of these distortions and challenging them with more
balanced and realistic thinking can help individuals develop healthier thought patterns and
improve emotional well-being. Cognitive-behavioral therapy (CBT) techniques, such as cognitive
restructuring, are often used to address and modify these distortions.