Cognitive distortion

Cognitive distortion is a concept from cognitive behavioral therapy that describes the inaccurate thoughts or perceptions that can lead to irrational beliefs and negative emotions. These distortions are often used to reinforce negative thinking or emotions, telling ourselves things that sound rational and accurate, but really only serve to keep us feeling bad about ourselves.

Types of Cognitive Distortions

There are several types of cognitive distortions, including:

• All-or-nothing thinking: This is the tendency to evaluate personal experiences in extreme, black-and-white categories. For example, if a person makes a small mistake, they may think "I'm a total failure."

• Overgeneralization: This involves drawing broad, negative conclusions based on single events. For example, if a person has a single bad day at work, they may think "I'm terrible at my job."

• Mental filter: This is the tendency to focus exclusively on negative details and ignore positive aspects. For example, a person may receive many compliments on a presentation, but dwell on a single piece of criticism.

• Disqualifying the positive: This involves rejecting positive experiences by insisting they "don't count." For example, a person may do well on a test but dismiss their success as "just luck."

• Jumping to conclusions: This involves making negative predictions about the future without evidence. For example, a person may assume they will do poorly on a test before they've even taken it.

• Magnification and minimization: This involves exaggerating the significance of negative events and downplaying the significance of positive events. For example, a person may blow a small mistake out of proportion while ignoring their successes.

• Emotional reasoning: This involves assuming that because we feel a certain way, it must be true. For example, if a person feels stupid, they may believe they are stupid.

• Should statements: This involves using "should" and "shouldn't" statements to criticize oneself or others. For example, a person may think "I should be more successful."

• Labeling and mislabeling: This involves attaching negative labels to oneself or others. For example, a person may call themselves a "loser" because they made a mistake.

• Personalization: This involves taking responsibility for things that are outside of one's control. For example, a person may blame themselves for a friend's bad mood.

Treatment

Cognitive distortions can be effectively treated with cognitive behavioral therapy (CBT). CBT is a type of psychotherapy that helps people learn to identify and change distorted thought patterns that can lead to negative feelings and behaviors.

See also

• Cognitive Behavioral Therapy
• Mental Health
• Psychotherapy

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