By Penny Finnegan – Hypnotherapist/ Stress and Anxiety Therapist.
Each and every one of us will view the world in a different way, dependent on our own experiences and what belief systems we adhere to; and on the whole, those belief systems are unique to the individual, although people may share some beliefs dependent on their culture, religion and political views etc. Our belief systems and the mental filters we adopt to view our world, help us choose what we focus our attention on – which can be useful given our brains are subjected to over 11million bits of information a second (but can process only about 40-60!). The downside to this, is that in filtering only certain bits of information, we also choose what not to pay attention to, without giving that filtering process a proper examination.
This process can distort our perception of reality, leading to increased stress, anxiety, and unhelpful, often negative, thinking patterns. Understanding these distortions is essential for maintaining mental well-being and fostering a healthier outlook on life. Here we look at what cognitive distortions are, common types, and how to identify and challenge them.
What are Cognitive Distortions?
Cognitive distortions are types of thinking patterns that can focus on negative biases and convince our minds that what we’re thinking is true; meaning that we often perceive reality incorrectly and therefore limit our ability to respond to challenging situations in a more helpful way. Pioneered by psychologist Aaron T. Beck and further developed by David D. Burns, these concepts are fundamental in cognitive-behavioural therapy (CBT), a widely used approach for treating various mental health issues, many of the techniques for which I use as a cognitive behavioural hypnotherapist.
Common Types of Cognitive Distortions
- All-or-Nothing Thinking
- Viewing situations in black-and-white terms without recognising any middle ground.
- Example: “If I’m not perfect, I’m a total failure.”
- Over-generalising
- Making broad conclusions based on a single event.
- Example: “I didn’t get the job; I will never be successful.”
- Mental Filtering
- Focusing exclusively on negative details while ignoring positive aspects.
- Example: “I made a mistake in my presentation; the whole thing was a disaster.”
- Disqualifying the Positive
- Rejecting positive experiences by insisting they “don’t count.”
- Example: “They only said nice things because they felt sorry for me.”
- Jumping to Conclusions
- Making assumptions without evidence. This includes:
- Mind Reading: Assuming you know what others are thinking.
- Making assumptions without evidence. This includes:
- Fortune Telling: Predicting the future negatively.
- Magnification (Catastrophising) or Minimisation
- Exaggerating the importance of problems or minimising the significance of positive things.
- Example: “This mistake will ruin everything” or “My achievements are no big deal.”
- Emotional Reasoning
- Believing that emotions reflect reality.
- Example: “I feel incompetent, so I must be incompetent.”
- Should Statements
- Using “should,” “must,” or “ought to” statements to criticise oneself or others.
- Example: “I should always be happy and productive.”
- Labeling and Mislabeling
- Assigning labels to oneself or others based on a single instance.
- Example: “I’m a loser” or “He’s a jerk.”
- Personalisation
- Taking responsibility for events outside of one’s control.
- Example: “It’s my fault that my friend is upset.”
How to spot Cognitive Distortions
Identifying cognitive distortions involves becoming more mindful of your thoughts, noticing them with curiosity (rather than judgement) and examining them critically. Here are some steps to help you spot these distortions:
- Self-Monitoring
- Keep a journal to track your thoughts and feelings, especially in stressful situations.
- Note any recurring negative thoughts and the context in which they occur.
- Examine the Evidence
- Challenge your thoughts by asking for evidence that supports or contradicts them.
- Consider alternative explanations for the situation (whether you believe them, or not).
- Ask Questions
- Would you say this to a friend in a similar situation?
- What would a trusted friend say about this thought?
- Is this thought based on facts or feelings?
- Identify Patterns
- Look for recurring themes or types of distortions in your thinking.
- Recognising patterns can help you predict and prevent future distortions.
- Reframe Your Thoughts
- Replace distorted thoughts with more balanced and realistic ones.
- Practice positive self-talk and focus on constructive perspectives.
Overcoming Cognitive Distortions
- Practice Mindfulness
- Engage in mindfulness to increase awareness of your thoughts without judgment.
- This can help you observe your thoughts more objectively.
- Cognitive Restructuring
- Work with a therapist trained in CBT techniques to learn techniques for restructuring distorted thoughts.
- This involves identifying, challenging, and replacing cognitive distortions with healthier thoughts.
- Self-Compassion
- Treat yourself with kindness and understanding rather than harsh criticism.
- Acknowledge that everyone makes mistakes and experiences setbacks.
- Healthy Lifestyle Choices
- Regular exercise, a balanced diet, and adequate sleep can improve mental resilience.
- Engage in activities that promote relaxation and reduce stress.
- Seek Support
- Talk to friends, family, or a mental health professional about your thoughts and feelings.
- Sharing your experiences can provide new insights and perspectives.
In Summary
Cognitive distortions are common, but they don’t have to control your life. The good news is, that with awareness and practice, we can all learn to spot and challenge them so that they have less impact over us, enabling you to cultivate a healthier, more balanced mindset. Remember, the goal is not to eliminate all negative thoughts but to approach them with a more realistic and compassionate perspective. With practice and persistence, you can transform your thought patterns and improve your overall well-being.