11 cognitive distortions & how to reframe negative thinking
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what cognitive distortions are, the different types, and their history. Plus, how to recognize & reframe cognitive distortions to shift negative thinking.
Have you ever found yourself waiting for something bad to happen for no good reason? Or perhaps you’ve written off an accomplishment as just a stroke of good luck? Cognitive distortions—automatic thoughts that warp the way we view the world—are common, and they can lead to emotional distress and problematic behaviors.
By learning to identify these types of distorted thoughts, you can begin to challenge and adjust your thinking. This process is a core component of cognitive behavioral therapy (CBT), which helps you shift toward a more realistic and positive outlook, which is fundamental for improving your overall mental health and wellbeing.
What are cognitive distortions?
Cognitive distortions are mental roadblocks and ways of thinking that negatively impact our wellbeing. These unconscious patterns of thinking can lead to emotional turmoil and even disrupt daily functioning. Distorted thoughts are typically automatic, meaning they occur without conscious effort and are rooted in deeper beliefs about ourselves and the world. For example, if you believe you fail at everything you try, this can lead to overgeneralization, such as seeing a single setback as a never-ending pattern of defeat.
Understanding cognitive distortions involves recognizing their common forms. These include all-or-nothing thinking, in which situations are viewed in extreme, black-and-white terms, and catastrophizing, in which you consistently anticipate the worst-case scenario without considering its actual likelihood. These patterns can dramatically affect how you feel and act. For instance, if you often think in all-or-nothing terms, then you might give up on a goal after one perceived failure because you believe you can't succeed at all — which isn't the reality.
The history of cognitive distortions in psychological theory
The real transformation in understanding cognitive distortions began in the mid-20th century, thanks to the groundbreaking work of Aaron Beck, MD, and Albert Ellis, PhD.
Dr. Beck, originally trained in psychoanalysis, began to notice that his patients seemed to have internal dialogues that had a significant influence on their emotional responses and behaviors. This observation led him to develop the theory of cognitive distortions, which became a cornerstone of his cognitive therapy.
Simultaneously, Dr. Ellis was developing rational emotive behavior therapy (REBT), which emphasized the role of irrational beliefs in emotional distress. Dr. Ellis identified common patterns of irrational thinking and how they could lead to problems with emotional regulation and behavior.
These pioneering efforts marked a major shift in psychological practice. Prior to this, the focus was more on the patient's history and unconscious motivations. Dr. Beck and Dr. Ellis shifted the focus toward the present, looking at how current thoughts could be distorted and how these distortions impacted emotional wellbeing.
Their work laid the foundation for the development of CBT, which integrates cognitive and behavioral techniques to help identify and modify distorted thoughts. This can lead to improved emotional and behavioral outcomes. This historical shift not only enriched our understanding of mental health but also expanded the tools available for therapy, making psychological help more accessible and effective for a wider range of issues.
11 types of cognitive distortions
Cognitive distortions affect how you perceive your environment, yourself, and your future. By understanding some of the different types of cognitive distortions, you can better identify how they might be impacting your everyday thinking and decision-making.
1. All-or-nothing thinking (black-and-white thinking): Seeing things in only two categories instead of along a spectrum
Example: If you're not perfect, you might see yourself as a total failure, overlooking any middle ground or progress made.
2. Overgeneralization: Taking one instance and generalizing it to an overall pattern
Example: Failing one test could lead you to think you will fail all tests in the future, using a single event as a predictor for lifelong outcomes.
3. Mental filter (selective abstraction): Focusing exclusively on certain, usually negative, aspects of a situation while ignoring positive ones
Example: If you receive ten compliments and one critique, you might focus solely on the negative feedback.
4. Disqualifying the positive: Acknowledging positive experiences but refusing to accept them as valid
Example: You might attribute success to external factors rather than your own abilities, maintaining a negative self-view.
5. Mind reading: Assuming you know what others are thinking without sufficient evidence
Example: You may think someone dislikes you based on minimal interaction.
6. Fortune telling: Anticipating a negative outcome without any real basis for that prediction
Example: You might assume a presentation will go poorly before it even starts.
7. Magnification and minimization: Exaggerating the importance of negative details (magnification) and downplaying positive ones (minimization), often referred to as "catastrophizing”
Example: If you’re passed over for a promotion at work, you may think that you’ll never get one.
8. Emotional reasoning: Believing that what you feel must inherently be true.
Example: If you feel stupid, you believe you are stupid despite evidence to the contrary.
9. Should statements: Using "should," "ought," or "must" statements can set unrealistic expectations on yourself and others, and not meeting these expectations often leads to feelings of guilt and frustration.
Example: If you’re training for a race, you may think that you “should” be able to run faster than you can.
10. Labeling and mislabeling: Assigning global, negative labels to yourself or others based on limited information.
Example: You call yourself a "loser" after a minor setback.
11. Personalization: Taking responsibility for events outside of your control.
Example: You might see yourself as the cause of an unfortunate external event despite having little to do with the outcome.
How to recognize and reframe cognitive distortions to shift negative thinking in 8 steps
By challenging and reframing distorted thoughts, you can start to improve your mental wellbeing. This series of steps encourages mindfulness and critical thinking to help you build resilience against negative thinking and create for yourself a more positive, realistic view of yourself and the world around you.
1. Be aware of distressing thoughts to understand their influence
Keep a journal or note on your phone in which you can write down specific thoughts when you feel upset, stressed, or depressed. Capturing these thoughts helps you to see patterns over time and identify the common distortions influencing your feelings.
💙 Getting your thoughts out of your head helps with Labeling Emotions, allowing you to better identify repetitive patterns that affect your emotional state.
2. Question their validity and challenge the power of distortions
Once you have identified a potentially distorted thought, challenge its accuracy. Ask yourself questions like, "What evidence do I have that this thought is true? What evidence shows this isn’t true?"
💙 Challenging our Core Beliefs can open up new ways of thinking and raise self-esteem.
3. Consider alternative interpretations to find a more balanced view
Open up to the possibility that there might be other ways to view the same situation. Ask yourself, "Is there another way to look at this? What would I tell a friend if they had this thought?"
💙 Shifting your perspective when you’re Working with Thoughts can support other points of view.
4. Replace distorted thoughts with realistic perspectives
Based on the evidence and alternative interpretations, try to come up with a more rational, balanced thought. Replace the original, distorted thought with this new perspective. For example, instead of thinking, "I always mess things up," you might consider, "Sometimes I make mistakes, but many times I do things well."
💙 Learn how to Shift Your Self-Talk during this session of the Daily Jay.
5. Practice mindfulness to avoid backtracking
Develop a regular practice of mindfulness, which involves observing your thoughts and feelings without judgment. Mindfulness can help you stay connected to the present moment and recognize when you're slipping into distorted thought patterns.
💙 Let this short mindfulness practice Slow the Swirl In Your Mind and stop a negative spiral.
6. Put your new thoughts to the test to keep a balanced mindset
Apply your new, more balanced thoughts in real-life situations. For example, if you've been avoiding a task because you think you'll fail, try approaching it with your new mindset. This practical testing can reinforce the realistic and balanced nature of your new thoughts.
💙 When you practice Challenging Your Negative Thoughts, you can approach new situations differently.
7. Seek feedback to expand your insights
Sometimes, discussing your thoughts with trusted friends or a therapist can provide outside perspectives that reinforce or challenge your insights. Feedback can be a valuable tool in solidifying your understanding and handling of cognitive distortions.
💙 Practice Facing Feedback to expand your perspective on yourself and your negative thoughts.
8. Review regularly and adjust your approach
Like any skill, cognitive reframing requires practice and occasional adjustment. Regularly review the process you're following and make adjustments as needed. This might involve seeking additional resources or support if you're finding it difficult to shift your thinking alone.
Cognitive distortions FAQs
How do cognitive distortions develop in an individual?
Cognitive distortions typically develop through a combination of factors including your past experiences, upbringing, personality traits, and learned behaviors. They often start as a way to cope with challenging situations or emotional stress. For example, you might develop all-or-nothing thinking as a result of growing up in an environment where you received praise only when achieving perfection. Over time, these patterns of thinking become automatic, even if they are no longer helpful or relevant. Understanding the origin of these distortions helps you to address them effectively in therapy or through self-help strategies.
Can cognitive distortions be completely eliminated?
Completely eliminating cognitive distortions can be challenging because they are deeply ingrained patterns of thinking. Their frequency and impact can be significantly reduced through consistent practice and the right therapeutic strategies, such as cognitive behavioral therapy. The goal is to manage these cognitive distortions effectively so that they do not lead to emotional distress or interfere with daily functioning. It’s about gaining greater control over your thoughts and responses, rather than being controlled by them.
Are certain people more prone to experiencing cognitive distortions?
Yes, some of us may be more likely to experience cognitive distortions than others, particularly when we are dealing with anxiety, depression, or other forms of mental distress. You may also be more susceptible if you have a history of traumatic experiences or high levels of stress. Personality factors, such as perfectionism or low self-esteem, can also increase your likelihood of experiencing cognitive distortions. Understanding personal risk factors can help in tailoring interventions that are most effective for dealing with these intrusive thought patterns.
What is the difference between cognitive restructuring and cognitive behavioral therapy?
Cognitive restructuring—a specific technique that focuses on identifying, challenging, and changing distorted thoughts—is a core part of CBT but not the entirety of it. Cognitive behavioral therapy also includes other strategies such as behavioral experiments, exposure therapy, and skills training, which address both cognitive and behavioral aspects of disorders. Cognitive restructuring aims to change the way people think, while CBT addresses both thoughts and actions.
How long does it take to see results from practicing cognitive restructuring?
The time it takes to see results from cognitive restructuring varies from person to person, depending on their circumstances and the specific issues they’re addressing. Some people might notice improvements in their thought patterns and emotional responses within a few weeks, while for others, it might take longer. Consistent practice is key, and the support of a therapist can often accelerate progress. Over time, with regular application of cognitive restructuring techniques, most of us will find that our ability to manage and respond to distorted thoughts improves significantly.
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