Written by
Millie Health Team
Published on
February 2, 2023
The human mind is a complex entity, possessing immense capabilities but also predisposed to certain cognitive distortions. These are systemic errors in thinking that can influence our perceptions, decisions, and interactions, often leading us astray (Beck, 1976). Understanding these distortions is vital in promoting mental wellness and fostering healthier relationships with our thoughts. Below is an exploration of ten common cognitive distortions:
Catastrophising
This refers to the tendency to blow things out of proportion and anticipate the worst possible outcomes. It's like viewing the world through a 'doom-tinted' lens.
Emotional Reasoning
Here, feelings dictate logic. Individuals believe something to be true because they feel it so intensely, regardless of the evidence against it.
Should Statements
Characterised by a persistent chorus of 'should', 'must', and 'ought to', this distortion involves dictating behaviour based on rigid, inflexible rules.
Labelling & Mislabelling
This involves defining oneself or others based on single events or behaviours. Mislabelling usually involves the use of highly emotional and loaded language.
Personalisation
This is the tendency to take things personally or blame oneself for events outside one's control.
All or Nothing Thinking
Also known as "black-and-white thinking," this distortion involves viewing things in absolute terms, with no room for grey areas.
Overgeneralisation
Here, broad conclusions are drawn from a single event or piece of evidence. Individuals may see a single, negative event as a never-ending pattern of defeat.
Mental Filter
This distortion involves filtering out the positive aspects of a situation and focusing exclusively on the negative ones, like a drop of ink that discolors an entire beaker of water.
Disqualifying the Positive
This is the tendency to dismiss positive experiences, insisting they "don't count" for one reason or another.
Jumping to Conclusions
This involves making negative predictions or assumptions about a situation with little to no evidence.
While these distortions seem daunting, the good news is that they're not insurmountable. By using techniques from Cognitive Behavioural Therapy (CBT), such as evidential analysis, hypothesis testing, and Socratic questioning, we can learn to counteract these distortions (Beck, 2011). Mindfulness and meditation can also help us become more aware of our cognitive distortions in real-time, giving us the opportunity to pause, observe, and reframe our thoughts (Kabat-Zinn, 2003).
It's important to note that cognitive distortions are common and a normal part of the human experience. We all fall into these thinking traps from time to time. The goal isn't to eliminate them completely but to recognise when we're caught in them and make a conscious effort to shift our thinking towards a more balanced perspective.
Sources:
Beck, A. T. (1976). Cognitive therapy and the emotional disorders. New York: International Universities Press.
Beck, A. T. (2011). Cognitive therapy: Basics and beyond. Guilford Press.
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical psychology: Science and Practice, 10(2), 144-156.
