MOHAMMAD ALI JINNAH UNIVERSITY KARACHI

PRINCIPLES OF PSYCHOLOGY

ASSIGNMENT #2

COGNITIVE DISTORTIONS
SUBMITTED BY: KANZA NASIR

STUDENT ID: FA22-BSAF-0013

SUBMITTED TO:
MISS MAHEEN ADIL

DATE: 21’DECEMBER’ 2023

 COGNITIVE DISTORTIONS
Cognitive distortions are thoughts that our minds create in order to convince us something isn't true.
These thoughts are typically negative.

EXAMPLES OF COGNITIVE DISTORTION

1. POLARIZED THINKING:

Polarized thinking is a cognitive distortion that tends to occur when individuals view the world in black-
and-white terms, without any shades of gray in between. It can also be referred to as all-or-nothing
thinking or black-and-white thinking.

Statement: "I always have to be perfect in everything I do, or else I'm a complete failure."

DISPUTION TECHNIQUES:

1. Logically explain: Perfection is an unrealistic standard that no one can consistently achieve. It's
important to recognize that nobody is perfect, and it's okay to make mistakes or have flaws.

2. Usefulness of this thought: Holding yourself to such high standards can be exhausting and put
unnecessary pressure on yourself. Embracing imperfections allows for growth, learning, and self-
compassion.

3. Rationalize: Remember that success and failure exist on a spectrum. It's not black and white. Even if
something doesn't turn out perfectly, it doesn't mean it's a complete failure. There can be valuable lessons
and progress in every experience.

4. Evidences: Reflect on times when things didn't go perfectly, but you still achieved positive outcomes or
learned valuable lessons. These instances can serve as evidence that imperfections don't equate to
complete failure.

5. Alternate statement: Instead of seeing things as either perfect or failures, try adopting a more balanced
perspective. Acknowledge your efforts, celebrate progress, and embrace the journey of growth and
learning.

2. MENTAL FILTERING:

i. NEGATIVE MENTAL FILTERING:

This cognitive distortion involves selectively focusing on negative aspects of a situation while ignoring or
minimizing the positive aspects.

Statement: “I received positive feedback from my teachers about my project, but I made one small
mistake, and now I feel like a failure.”

DISPUTATION TECHNIQUES:
1. Logically explain: It is irrational to discount all the positive aspects and solely focus on one small
mistake.

2. Usefulness of this thought: This thought is unhelpful as it undermines self-confidence and leads to
unnecessary self-criticism.

3. Rationalize: Making mistakes is a normal part of learning and growth. It does not diminish the value of
the positive feedback received.

4. Evidences: The positive feedback from multiple sources indicates that the presentation was successful
overall.

5. Alternate statements: “Despite one mistake, I received positive feedback from my teachers, which
shows that my project was well-received.

ii. DISQUALIFYING THE POSITIVE:

This cognitive distortion involves dismissing or discounting positive experiences or accomplishments as

irrelevant or insignificant.

Statement: “I aced my math test, but it was probably just luck. I’m not really good at math.”

DISPUTATION TECHNIQUES:

1. Logically explain: It is illogical to attribute success solely to luck without considering your effort,
preparation, and knowledge.

2. Usefulness of this thought: This thought is unhelpful as it undermines self-confidence and perpetuates a
negative self-perception.

3. Rationalize: Your excellent performance on the math test indicates that you have the ability and
knowledge to excel in math.

4. Evidences: Achieving a high score requires understanding and application of mathematical concepts,
which you demonstrated during the test.

5. Alternate statements: “I worked hard to prepare for the math test, and my high score reflects my
competence in the subject.”

3. OVER GENERALIZATION:

A way of thinking in which someone expects something negative to happen in all situations because of a
previous negative experience.

Statement: "I always mess up everything. I'm such a failure."

DISPUTATION TECHNIQUES:

1. Logically explain: It's important to recognize that making a broad generalization based on a few
instances is not a fair or accurate representation of your overall abilities or worth. Everyone makes
mistakes, and it doesn't define who you are as a person.

2. Usefulness of this thought: Constantly labeling yourself as a failure can be detrimental to your self-
esteem and overall well-being. It's more helpful to focus on your strengths, achievements, and the lessons
you've learned from past experiences.

3. Rationalize: Consider the reasons behind these negative thoughts. Are there specific situations or
events that have contributed to this belief? Understanding the context can help you challenge and reframe
this thought pattern.

4. Evidences: Reflect on times when you have succeeded or achieved something meaningful. These
instances serve as evidence that you are capable of success and are not defined solely by your mistakes.

5. Alternate statement: Instead of labeling yourself as a failure, try acknowledging that making mistakes
is a normal part of life and an opportunity for growth. Remind yourself of your past accomplishments and
the positive qualities you possess.

4. JUMPING TO CONCLUSIONS :

i. MIND READING:

This cognitive distortion involves assuming you know what others are thinking or feeling without
sufficient evidence.

Statement: “My friend didn’t reply to my message promptly; they must be mad at me.”

DISPUTATION TECHNIQUES:

1. Logically explain: Assuming someone’s emotions based on their response time without direct
communication is speculative and lacks evidence.

2. Usefulness of this thought: This thought is unhelpful as it leads to unnecessary worry and strain on
relationships.

3. Rationalize: There could be numerous reasons for the delayed response, unrelated to your friendship or
any negative feelings towards you.

4. Evidences: Without clear communication from your friend expressing anger or dissatisfaction,
assuming their emotions is baseless.

5. Alternate statements: “My friend might be occupied with other responsibilities or experiencing
technical difficulties, which could explain the delayed response.”

ii. FORTUNE TELLING:

This cognitive distortion involves predicting negative outcomes or events without sufficient
evidence.

Statement: “I won’t even bother applying for that job; I’ll never get it anyway.”

DISPUTATION TECHNIQUES:

1. Logically explain: Assuming failure without attempting or considering your qualifications is a

pessimistic outlook lacking evidence.

2. Usefulness of this thought: This thought is unhelpful as it limits opportunities and undermines self-
confidence.

3. Rationalize: By applying for the job, you give yourself a chance to showcase your skills and
qualifications, increasing the likelihood of success.

4. Evidences: Without trying, there is no concrete evidence to support the prediction of failure.

5. Alternate statements: “Applying for the job increases my chances of success, and even if I don’t get it,
it provides valuable experience and networking opportunities.

5. CATASTROPHIZING:

i. MAGNIFICATION:
This cognitive distortion involves exaggerating the importance or consequences of negative events or
situations.

Statement: “I made a small mistake during my presentation; everyone probably thinks I’m
incompetent now.”

DISPUTATION TECHNIQUES:

1. Logically explain: Magnifying a small mistake to represent your overall competency is an irrational
and exaggerated perspective.

2. Usefulness of this thought: This thought is unhelpful as it creates unnecessary anxiety and self-doubt.

3. Rationalize: People understand that mistakes happen, and they are unlikely to judge your competence
based on one isolated incident.

4. Evidences: The positive feedback received from others indicates that they recognize your overall
competence despite the small mistake.

5. Alternate statements: “Although I made a small mistake, the positive feedback I received suggests that
others still view me as competent.”

ii. MINIMIZATION:

This cognitive distortion involves downplaying or minimizing the importance or positive aspects of
a situation.
Statement: “I won an award, but it’s not a big deal; anyone could have achieved it.”

DISPUTATION TECHNIQUES:

1. Logically explain: Minimizing your accomplishments by assuming anyone could achieve them
disregards your individual efforts and strengths.

2. Usefulness of this thought: This thought is unhelpful as it diminishes self-worth and fails to
acknowledge personal achievements.

3. Rationalize: Winning an award indicates recognition of your exceptional qualities or accomplishments,

distinguishing you from others.

4. Evidences: The fact that you were selected for the award among numerous candidates suggests that
your achievement holds significance.

5. Alternate statements: “Winning the award is a testament to my hard work and unique contributions,
which sets me apart from others.”

6. PERSONALIZATION:

A personalization cognitive distortion is a type of thinking in which people assign blame to themselves
for external events outside of their control.

Statement: "I didn't get invited to the party. It's because nobody likes me. I always get left out."

DISPUTATION TECHNIQUES:

1. Logically explain: It's important to consider that there could be various reasons why you weren't invited
to the party. It may not necessarily mean that nobody likes you. People's decisions can be influenced by
many factors, such as limited space, different interests, or simple oversight.

2. Usefulness of this thought: Recognize that personalizing the situation doesn't serve a useful purpose. It
can lead to self-doubt, lowered self-esteem, and unnecessary distress. Remind yourself that your worth is
not determined by whether or not you were invited to a particular event.

3. Rationalize: Instead of assuming the worst about yourself, try to rationalize the situation. Consider
other possible explanations, such as scheduling conflicts, limited invitations, or the host's preferences.
Remember that not every event or gathering will be a perfect fit for everyone.

4. Evidences: Challenge the belief that you always get left out by reflecting on past experiences where
you were included, valued, and appreciated by others. Use these positive experiences as evidence that
personalizing this one situation may not accurately reflect reality.

5. Alternate statements: Instead of assuming that nobody likes you, consider reframing the situation.
Focus on your positive qualities, strengths, and the relationships you have built with others. Remind
yourself that your worth is not determined by a single event or invitation.

7. BLAMING:
Blaming is a cognitive distortion, or a faulty thought pattern, that causes a person to wrongly assign the
responsibility of a negative outcome either to oneself or another.

This cognitive distortion occurs when one wrongly blames another for one’s own actions, or when one
wrongly assumes responsibility for others’ actions.

Statement: "It's all their fault that I didn't get the promotion. They always play favorites."

DISPUTATION TECHNIQUES:

1. Logically explain: It's important to consider that promotions are often based on multiple factors,
including performance, qualifications, experience, and company needs. It's unlikely that the entire
outcome can be solely attributed to others playing favorites. There might be other valid reasons for the
decision.

2. Usefulness of this thought: Recognize that blaming others doesn't serve a useful purpose. It can lead to
feelings of resentment, decreased motivation, and a lack of personal accountability. Instead, focus on
what you can control and how you can improve your chances in the future.

3. Rationalize: Rather than assuming that it's all their fault, try to rationalize the situation. Consider other
possible factors that may have influenced the decision, such as the specific skills or experience required
for the promotion, the needs of the company, or the performance of other candidates.

4. Evidences: Challenge the belief that others always play favorites by reflecting on past instances where
promotions were awarded fairly based on merit. Use these examples as evidence that not every decision is
influenced by favoritism, and that your own performance and qualifications play a significant role.

5. Alternate statements: Instead of placing blame solely on others, consider reframing the situation. Focus
on identifying areas for personal growth and development. Seek feedback from your superiors to
understand what you can do to increase your chances of future promotions.