61. Cognitive Distortions: What They Are and How to Overcome Them

 

61. Cognitive and Learning Psychology - Cognitive Distortions: What They Are and How to Overcome Them

Our thoughts don’t always reflect reality accurately.
In cognitive psychology, this pattern of distorted thinking is called Cognitive Distortion.
These distortions can amplify stress, anxiety, and depression while diminishing problem-solving abilities.
This post explores how cognitive distortions occur, their common types, and strategies to overcome them.

 

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1. What Are Cognitive Distortions?

(1) Definition

• Cognitive distortions are inaccurate or exaggerated ways of interpreting reality.
• Example: "I failed, so everything is over for me" is an irrational conclusion.

(2) Causes

• Survival Instincts: Early humans were more sensitive to negative information to avoid danger.
• Emotion-Driven Thinking: Strong emotions can influence thoughts, leading to distorted conclusions.

 

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2. Common Types of Cognitive Distortions

(1) All-or-Nothing Thinking

• Interpreting situations in extremes with no middle ground.
• Example: “If I fail this exam, my life is ruined.”

(2) Overgeneralization

• Drawing broad conclusions from a single event.
• Example: “This project failed, so I always fail at everything.”

(3) Mental Filtering

• Focusing only on negative aspects while ignoring the positives.
• Example: “I received compliments, but I made one mistake, so I’m a failure.”

(4) Personalization

• Blaming yourself for problems beyond your control.
• Example: “The team project failed because of me.”

(5) Catastrophizing

• Assuming the worst possible outcome.
• Example: “If I make a mistake in the interview, I’ll never get a job.”

(6) Emotional Reasoning

• Believing that feelings represent facts.
• Example: “I feel anxious, so something must be wrong.”

(7) Mind Reading

• Assuming others are thinking negatively about you without evidence.
• Example: “They didn’t say hello, so they must dislike me.”

 

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3. The Impact of Cognitive Distortions

(1) Intensifying Negative Emotions

• Cognitive distortions increase anxiety, depression, and stress.
• Example: Catastrophizing small issues into major problems.

(2) Worsening Relationships

• Mind reading and personalization can create unnecessary misunderstandings and conflicts.

(3) Hindering Problem-Solving Abilities

• Distorted thinking disrupts logical reasoning and decision-making.

 

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4. How to Overcome Cognitive Distortions

(1) Recognize Your Thoughts

• Observe your thoughts objectively and identify irrational patterns.
• TIP: Keep a journal to track and analyze your thinking process.

(2) Reality Check

• Assess whether exaggerated thoughts or conclusions are accurate.
• TIP: Ask yourself questions like “Is there evidence for this?” or “Are there alternative explanations?”

(3) Replace Negative Thoughts

• Replace negative thoughts with positive alternatives.
• Example: “I always fail” → “I failed this time, but I can improve next time.”

(4) Practice Mindfulness

• Focus on the present moment and accept emotions without judgment.
• TIP: Try meditation or deep breathing to stay grounded.

(5) Seek Professional Help

• Therapy, especially Cognitive Behavioral Therapy (CBT), is highly effective in overcoming cognitive distortions.

 

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5. Practical Tips for Everyday Life

(1) Apply the “5-5-5 Rule”

• Ask yourself if your worry will matter in 5 minutes, 5 days, or 5 years.
• TIP: Thinking long-term can help you avoid overreacting to small issues.

(2) Seek an Outside Perspective

• Share your thoughts with a trusted friend or family member to get objective feedback.

(3) Keep a Gratitude Journal

• Write down positive experiences each day to maintain a balanced perspective.
• TIP: This helps counteract mental filtering and promotes positive thinking.

 

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Conclusion: Cultivating Healthier Thinking Patterns

Cognitive distortions are common but can lead to negative outcomes if left unaddressed.
By recognizing and challenging distorted thinking patterns, you can develop a healthier, more balanced mindset.
Start reflecting on your thoughts today and cultivate thinking habits that lead to better decisions and emotional well-being.