Cognitive distortions are patterns of thinking or self-talk that can make an inaccurate conclusion feel like a fact. These patterns can reinforce difficult emotions and affect self-esteem, relationships, and the choices we make.
Awareness is an important first step. The following thinking patterns draw on concepts associated with cognitive therapy and the work of psychiatrist David Burns.
1. All-or-nothing thinking
A situation is treated as entirely good or bad, successful or unsuccessful. Looking for the shades of gray can create a more accurate view.
2. Overgeneralizing
One painful event becomes evidence that the same thing will always happen. Ask whether the conclusion applies to this situation or truly to every situation.
3. Filtering
One negative detail receives all the attention while positive or neutral information disappears from view. A balanced account includes what went well and what did not.
4. Mind reading
You assume you know what another person thinks without enough evidence. Consider other explanations and, when appropriate, ask rather than guess.
5. Catastrophizing
The mind jumps from a setback to the worst possible outcome. Naming several realistic outcomes can reduce the sense that disaster is inevitable.
6. Emotional reasoning
A feeling is treated as proof: “I feel incapable, so I must be incapable.” Feelings matter, but they do not always describe the whole situation.
7. Labeling
A mistake becomes a global judgment about yourself or another person. Describing the specific behavior is usually more accurate than assigning an identity.
8. Fortune-telling
You predict a negative outcome as though it has already been decided. Remind yourself that uncertainty allows for more than one possible result.
9. Personalization
You assume another person’s mood or behavior must be about you. Pause to consider the many factors that may be affecting the situation.
10. Unrealistic comparisons
You measure yourself against someone whose circumstances, advantages, timing, or challenges are different. A more useful comparison is with your own values and progress.
Beginning to respond differently
Changing a thinking pattern does not require replacing every difficult thought with an overly positive one. The aim is a thought that is more complete, flexible, and grounded in available evidence.
With practice, noticing the connection between thoughts, emotions, and actions can create more room to choose how you want to respond.