Written by
Millie Health Team
Published on
March 30, 2023
Have you ever found yourself focused intently on the negative details of a situation, while dismissing the positive? If so, you've experienced what psychologists refer to as the 'mental filter' cognitive distortion.
The 'mental filter', also known as 'selective abstraction', is a form of cognitive bias that pushes us to see the glass as half empty rather than half full (Burns, 1989). It’s like a filter in a camera lens that only lets in certain types of light while blocking others. A person with a mental filter in place will pick out a single negative detail in a situation and dwell on it exclusively, thereby perceiving the whole situation as negative.
Consider this example: You receive feedback from your boss about a presentation you gave. They offer nine positive points and one suggestion for improvement. Instead of feeling pleased about the positive feedback, you fixate solely on the criticism, disregarding the positives and leading to an unbalanced perception of your performance.
The mental filter cognitive distortion is closely linked to a range of mental health conditions. For instance, it's prevalent in individuals suffering from depression, where it contributes to an overly negative view of oneself and the world (Ingram, Miranda, & Segal, 1998). Similarly, those with anxiety disorders may obsess over potential threats or negative outcomes, bolstering their perceived reality of constant danger (Clark & Beck, 2010).
So, how can mental health professionals help clients to combat the mental filter? Cognitive Behavioural Therapy (CBT) offers potent strategies for challenging and reshaping cognitive distortions.
One such method is 'cognitive restructuring', which involves identifying the distorted thought (i.e., the mental filter), challenging its accuracy, and then replacing it with a more balanced and accurate thought (Burns, 1980). This technique can help individuals develop a more nuanced understanding of their experiences and learn to recognise when they are applying a mental filter to a situation.
Another useful approach comes from Acceptance and Commitment Therapy (ACT). ACT encourages people to observe their thoughts without judgement, and recognise them as mere thoughts, not truths. This practice helps individuals to see their mental filters for what they are: distortions of reality, not reality itself (Hayes, Strosahl, & Wilson, 1999).
The mental filter cognitive distortion can tint our perception of the world, making us prone to dwell on the negative and disregard the positive. However, by recognising and challenging these distortions we can learn to remove the filter and perceive our experiences more accurately.
Sources:
1. Burns, D. D. (1980). Feeling good: the new mood therapy. New York: New American Library.
2. Ingram, R. E., Miranda, J., & Segal, Z. V. (1998). Cognitive Vulnerability to Depression. Guilford Press.
3. Clark, D. A., & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford Press.
4. Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press.
5. Burns, D. D. (1989). The feeling good handbook. Plume.
