Cognitive Distortions
Cognitive Distortions
Understanding the mental habits that shape how we think, feel, and respond.
Cognitive distortions are patterns of biased or unhelpful thinking that can colour our perception of ourselves, others, and the world. They are common—especially during stress, uncertainty, or emotional intensity—and learning to recognise them is a core skill in cognitive‑behavioural approaches to wellbeing.
What Are Cognitive Distortions?
Cognitive distortions are habitual ways our minds interpret events that can feel true but are often incomplete or inaccurate. These distorted patterns can increase anxiety, shame, and reactive behaviour. Becoming aware of distortions gives us the chance to pause, reconsider, and respond with greater clarity.
Common Cognitive Distortions
Below are some of the most widely recognised distortions, along with simple explanations and examples.
1. All‑or‑Nothing Thinking
Seeing situations in extremes—“perfect” or “a failure,” “always” or “never.”
Example: “If I can't do this perfectly, I'm not doing it at all.”
2. Catastrophising
Expecting the worst possible outcome, regardless of evidence.
Example: “If I make one mistake at work, I’ll lose my job.”
3. Overgeneralisation
Drawing broad conclusions from a single event.
Example: “I didn’t handle that conversation well—I'm terrible at communication.”
4. Mental Filtering
Focusing on one negative detail while ignoring the broader picture.
Example: “People liked my presentation, but one person looked bored—so it was bad.”
5. Mind Reading
Assuming we know what others are thinking, usually in a negative way.
Example: “She didn’t respond quickly; she must be annoyed with me.”
6. Emotional Reasoning
Believing that emotions reflect objective truth.
Example: “I feel guilty, so I must have done something wrong.”
7. Should / Must Statements
Placing rigid rules on ourselves or others.
Example: “I should be able to handle this on my own.”
8. Personalisation
Taking responsibility for events outside our control or assuming things are about us.
Example: “They’re quiet today—did I do something wrong?”
9. Labeling
Applying global negative labels to ourselves or others.
Example: “I made a mistake—I’m so stupid.”
How to Work With Cognitive Distortions
Understanding distortions is the first step. Here are gentle ways to work with them:
1. Notice the Thought
Tune into the story your mind is telling.
Ask: “What is the thought right now?”
2. Identify the Distortion
Name the pattern at play.
Labelling reduces its power.
3. Widen the Lens
Ask helpful questions such as:
“Is this the only way to see this situation?”
“What evidence supports or challenges this thought?”
“If a friend had this thought, what would I say?”
4. Offer Yourself Compassion
Distortions often arise from stress, fear, or past learning.
Responding with warmth instead of self‑criticism supports resilience.
Why Cognitive Distortions Matter
Changing our thinking doesn’t mean forcing positivity.
It means cultivating clarity—so our emotions, decisions, and relationships become grounded in reality rather than fear or assumption.