COGNITIVE

DISTORTION
S
By Annu Mehar
Introduction
Cognitive distortions are patterns of biased
or irrational thinking that can lead
individuals to perceive reality inaccurately
or negatively. These distortions often
contribute to feelings of anxiety, depression,
and overall dissatisfaction.

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All-or-Nothing Thinking
(Black-and-White
Thinking)
Seeing things in extreme
terms, with no middle
ground. For example,
viewing a situation as
either perfect or a complete
failure, without
acknowledging nuances or
shades of gray.
Overgeneralization
Drawing broad conclusions based on
limited evidence. For instance, assuming
that because one thing went wrong,
everything will go wrong.

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Catastrophizing/
Magnification

Exaggerating the importance

or implications of an event and
anticipating the worst possible
outcome. For example,
assuming that failing a test will
lead to complete academic
failure and ruin future
prospects.
Mind
Reading
Assuming that you know what
others are thinking, usually
assuming negative thoughts or
intentions. For instance,
believing that someone dislikes
you without any evidence to
support this belief.
Should Statements

Using "should," "ought to," or "must"

statements that impose unrealistic expectations
on yourself or others. For example, believing
that you should always please everyone or that
others should always treat you fairly.
 Minimizing

Minimizing or ignoring positive

experiences, achievements, or
qualities about yourself or others.
For example, dismissing
compliments or successes as
insignificant or irrelevant.

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Emotional
Reasoning
Believing that your feelings reflect
objective reality. For instance, assuming
that because you feel incompetent, you
must be incompetent.

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Labeling and
Mislabeling
Assigning global, negative labels to
yourself or others based on specific
behaviors or experiences. For
instance, labeling yourself as a
"failure" because of a mistake you
made.

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 Personalization

Taking responsibility for events or

outcomes that are beyond your
control or influence. For example,
blaming yourself for someone else's
bad mood.

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 Filtering (Selective Abstraction)
This distortion involves
focusing exclusively on
negative aspects of a situation
while filtering out any positive
elements. For example,
someone might receive
numerous compliments on a
presentation but focus only on
one minor criticism.

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 Inflexible Thinking

This involves rigid, black-and-

white thinking, with no room
for compromise or alternative
perspectives. It can lead to
conflict in relationships and
difficulties adapting to change.

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Recognizing these cognitive distortions can
help individuals challenge irrational thoughts
and develop more balanced and constructive
thinking patterns. Working with a therapist
trained in cognitive-behavioral therapy
(CBT) can be particularly helpful in
identifying and addressing these distortions.

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Thank you