What are Cognitive Distortions?
Everyone at some point experiences cognitive distortion, which is a perception or belief that is inaccurate, exaggerated or irrational. For some people cognitive distortions are a pattern that interferes with their daily lives. These cases can lead to anxiety and depression, among other behavioral issues. Cognitive distortions can begin to happen when we don’t even realize it. Below you will find some of the most common cognitive distortions:

All-Or-Nothing Thinking
Seeing things in black and white, without room for middle ground.
My life is either going perfectly or it is a complete disaster.

Over Generalization
Taking one negative experience and applying it to all situations.
He broke up with me — no one will ever love me.

Mental Filter
Ignoring positive details of a situation, and only seeing the one negative detail.
I received a good employee review, but I can’t stop thinking about one negative comment my manager made about me.

Disqualifying the Positive
Rejecting or devaluing positive events or experiences.
I only got a good grade because the class was easy. 

Jumping to Conclusions
Assuming you know what someone else is thinking, or making predictions that things will turn out badly based on little evidence. 
I ran into a friend and her expressions seemed negative. She doesn’t want to see me.
I am going to have a bad day.

Magnification or Minimization
Focusing on your flaws and mistakes and blowing them out of proportion or inappropriately shrinking things until they appear unimportant.
Concluding that because you forgot to attach a file to an email to your boss, he must think you are incompetent and you’re going to be fired. (Magnification)
A friend tells you that you’re drinking too much and putting yourself in danger. You dismiss the concerns by saying, “you worry too much.” (Minimization)

Emotional Reasoning
Turning feelings into facts.
I’m feeling inadequate, so I must be worthless. 

Should Statements
Taking a pessimistic view of yourself which makes you feel more hopeless about your situation.
I should be better at this by now. 

Labeling and Mislabeling
Naming yourself or someone else based on their behavior.
“Jerk” or “Loser”

Personalization 
Holding yourself accountable for something that isn’t completely in your control.
A few of my friends left my party early, I must have not entertained them enough.

Challenging Cognitive Distortions
Cognitive behavioral therapy is widely used to help break the cycle of distorted thinking. A Licensed Clinical Professional Counselor can work with you to retrain your brain to identify and challenge cognitive distortions using thought records, cognitive restructuring exercises, and behavioral exercises. 

For more information, call or text 630-551-8792 or email me at nick@pivot-counseling.com.