Cognitive Distortions
by Dr. Erica Volk
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Did you know that we make “thinking mistakes” all the time? Most of us are so busy thinking all day long that we fail to realize a lot of what we think is either just plain not true, or a mistake!
What? How can thinking be a mistake? There are certain errors, also known as cognitive distortions, that we tend to make on a regular basis. We tend to repeat the same errors over and over again because they become our go-to habit! |
The concept of cognitive errors comes from a therapeutic modality called Cognitive Behavioural Therapy (also known as CBT), which is proven to be the most effective first-line therapy for mild- to moderate anxiety and depression. CBT also helps improve self-esteem.
By identifying which cognitive errors we make, we can learn how to be more effective thinkers and communicators, and this can really help improve our mood, effectiveness, and overall well-being. Our relationships benefit too!
Here is a list of cognitive distortions. This list comes from Feeling Good by David Burns, which is one of my favourite go-to DIY manuals on overcoming depression and anxiety.
Do any of these sound like you?
By identifying which cognitive errors we make, we can learn how to be more effective thinkers and communicators, and this can really help improve our mood, effectiveness, and overall well-being. Our relationships benefit too!
Here is a list of cognitive distortions. This list comes from Feeling Good by David Burns, which is one of my favourite go-to DIY manuals on overcoming depression and anxiety.
Do any of these sound like you?
List of Cognitive Distortions
1. All or nothing thinking
Everything is either absolutely black or white. No grey areas for you!
2. Overgeneralization
One negative event is viewed as a never-ending pattern of negative events and defeat.
3. Mental filter
You focus only on negatives and ignore the positives.
4. Discounting the positives
Accomplishments or positive qualities “don’t count” or happened only by chance.
5. Jumping to conclusions (also known as catastrophizing)
Either you’re a mind-reader or a fortune teller.
You either assume people are reacting negatively to you when there’s no evidence, or you jump to predictions about worse possible outcomes.
You either assume people are reacting negatively to you when there’s no evidence, or you jump to predictions about worse possible outcomes.
6. Magnification or Minimization
You make mountains out of molehills, or you discount the importance of things inappropriately.
7. Emotional Reasoning
You make decisions based on how you feel. For example: “I feel stupid, so I must be stupid.” Or “I don’t feel like tackling this task, so I’ll put it off.”
8. “Should Statements”
“Shoulds,” “Shouldn’ts”, “Musts,” “Oughts,” and “Have tos” are all part of your regular vocabulary. You criticize yourself or others using these words.
9. Labeling
You assign labels to yourself based on your mistakes. Instead of saying, “I made a mistake,” you tell yourself, “I’m a fool,” or “I’m stupid,” or “I’m a loser.”
10. Personalization and Blame
You either blame yourself for matters that are not entirely your fault, or you blame others and neglect the fact that your own attitudes and behaviour might have contributed to the problem.
Do any of these sound familiar? Most of us have made at least a few of these cognitive errors at some time or other (and even more of us can identify with the whole list!)
Knowing what errors you tend to make in your thinking can be instrumental in helping you overcome mood difficulties, from low self-esteem to crippling depression and anxiety.
The next step in Cognitive Behavioural Therapy is to start to learn how to think in a less twisted way. To learn more about how to do this, check out one of the great books on Cognitive Behavioural Therapy, or contact me for personal support.