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Complete Guide to Cognitive Distortions

Recognize and challenge the thinking patterns that fuel anxiety and depression

What Are Cognitive Distortions?

Cognitive distortions are systematic patterns of thinking that are inaccurate, exaggerated, or irrational. First identified by psychiatrist Aaron Beck, these thought patterns typically reinforce negative thoughts and emotions.

Everyone experiences cognitive distortions from time to time - they're a normal part of being human. However, when these patterns become habitual, they can contribute to anxiety, depression, and other mental health challenges.

Why This Matters

The good news is that cognitive distortions can be identified and challenged. This is the foundation of Cognitive Behavioral Therapy (CBT). By recognizing these patterns in your own thinking, you can develop more balanced, realistic perspectives - and feel better as a result.

How to Use This Guide

Below, you'll find 12 of the most common cognitive distortions. For each one, we provide:

  • Definition: What the distortion is
  • Examples: How it sounds in real life
  • Challenge: How to counteract it

As you read through, you'll likely recognize some patterns in your own thinking. That's normal and actually a great first step toward change!

1

All-or-Nothing Thinking

Also known as: Black-and-White Thinking, Polarized Thinking

Viewing situations in only two categories instead of on a continuum. If your performance falls short of perfect, you see it as a total failure.

Examples

  • "If I'm not the best, I'm the worst."
  • "I got a B on the test, so I'm a complete failure."
  • "One mistake means the entire project is ruined."

How to Challenge It

Look for shades of gray. Ask yourself: "What would be a more realistic way to view this situation? Can something be partially successful?"

2

Catastrophizing

Also known as: Magnification, Fortune Telling

Expecting the worst possible outcome in any situation. You predict disaster even when other outcomes are more likely.

Examples

  • "If I go to the party, I'll definitely say something embarrassing and everyone will hate me."
  • "This headache is probably a brain tumor."
  • "If I fail this test, I'll never get into college and my life will be ruined."

How to Challenge It

Ask yourself: "What's the actual probability of this happening? What's more likely to occur? What evidence do I have?"

3

Overgeneralization

Also known as: Globalizing

Making broad interpretations from a single or few events. If something bad happens once, you expect it to happen over and over again.

Examples

  • "I didn't get this job, so I'll never find employment."
  • "She didn't respond to my text. Nobody likes me."
  • "I always mess everything up."

How to Challenge It

Look for exceptions and counter-examples. Use specific language instead of "always" or "never." Focus on the specific situation, not a pattern.

4

Mind Reading

Also known as: Jumping to Conclusions

Believing you know what others are thinking without having sufficient evidence. You assume people are reacting negatively to you.

Examples

  • "She looked at me funny - she must think I'm weird."
  • "They're whispering, they must be talking about me."
  • "He didn't smile, so he definitely hates me."

How to Challenge It

Ask yourself: "What evidence do I have for this? Could there be other explanations? What else might they be thinking?"

5

Fortune Telling

Also known as: Prediction

Predicting negative outcomes for the future as if they were facts. You anticipate things will turn out badly.

Examples

  • "I know I'm going to fail this exam."
  • "This date will be a disaster."
  • "I'll never be able to do this."

How to Challenge It

Recognize that the future hasn't happened yet. Ask: "What evidence supports this prediction? Have I been wrong about predictions before?"

6

Discounting the Positive

Also known as: Disqualifying the Positive, Mental Filter

Dismissing positive experiences or accomplishments by insisting they "don't count." You focus exclusively on negatives and filter out positives.

Examples

  • "The presentation went well, but only because the topic was easy."
  • "They complimented me, but they were just being nice."
  • "I got an A, but it was an easy test."

How to Challenge It

Actively acknowledge positives. Keep a record of accomplishments. Ask: "Would I say this to a friend, or am I holding myself to unfair standards?"

7

Emotional Reasoning

Also known as: Feelings as Facts

Believing that your negative feelings necessarily reflect the way things really are. "I feel it, therefore it must be true."

Examples

  • "I feel anxious about flying, so it must be dangerous."
  • "I feel like a loser, therefore I am a loser."
  • "I feel overwhelmed, so this task is impossible."

How to Challenge It

Separate feelings from facts. Ask: "What objective evidence exists? Are my feelings based on facts or interpretations?"

8

Should Statements

Also known as: Musts, Oughts

Having rigid rules about how you or others "should" or "must" behave. When these rules are broken, you feel guilt, anger, or resentment.

Examples

  • "I should be able to handle this without help."
  • "I must never make mistakes."
  • "People should always be fair and considerate."

How to Challenge It

Replace "should" with "it would be nice if" or "I would prefer." Ask: "Says who? Where is this rule written? Is this realistic?"

9

Labeling

Also known as: Mislabeling

Assigning negative labels to yourself or others based on a single event. It's an extreme form of overgeneralization.

Examples

  • "I made a mistake, I'm an idiot."
  • "He cut me off in traffic, he's a jerk."
  • "I'm a complete failure."

How to Challenge It

Use specific descriptions instead of labels. Focus on behavior, not character. Ask: "Am I defining a person entirely by one action?"

10

Personalization

Also known as: Blame

Taking responsibility for events outside your control or blaming yourself when you're not entirely at fault. You see yourself as the cause of negative events.

Examples

  • "My friend is upset, it must be something I did."
  • "The team lost because I didn't play well enough."
  • "It's my fault my parents divorced."

How to Challenge It

Consider all factors that contributed to the situation. Ask: "What percentage of this is actually within my control? What other factors are involved?"

11

Control Fallacies

Also known as: Omnipotence/Helplessness

Feeling either externally controlled (helpless, a victim) or internally controlled (responsible for everyone's happiness and pain).

Examples

  • "I can't do anything about my problems." (external)
  • "It's my responsibility to make everyone happy." (internal)
  • "My anxiety is controlling me."

How to Challenge It

Identify what you can and cannot control. Ask: "What is actually within my power? What is my responsibility vs. others' responsibility?"

12

Fallacy of Fairness

Being resentful because you think you know what's fair, but other people don't agree. Life and people don't always behave "fairly."

Examples

  • "It's not fair that I work so hard and still don't get promoted."
  • "It's not fair that they have it easier than me."
  • "If they really cared, they would know what I need."

How to Challenge It

Accept that fairness is subjective and life isn't always fair. Focus on what you can control. Ask: "Does being 'right' about fairness help me?"

Practice: Identify Your Patterns

Building awareness of your cognitive distortions is the first step. Here's a simple exercise you can practice daily:

Daily Thought Record

  1. 1
    Situation: What happened? Where were you? Who were you with?
  2. 2
    Emotion: What did you feel? (anxious, sad, angry, etc.) How intense (0-100)?
  3. 3
    Automatic Thought: What went through your mind? What does this mean about you?
  4. 4
    Distortion: Which cognitive distortion(s) might be at play?
  5. 5
    Balanced Thought: What's a more realistic way to view this?
  6. 6
    Re-rate Emotion: How intense is the emotion now (0-100)?

With practice, identifying and challenging distortions becomes more automatic. Many people find that simply recognizing a distortion is enough to reduce its power.

Master Your Thinking Patterns

Understanding cognitive distortions is powerful. Our interactive CBT exercises help you identify and challenge these patterns in real-time, building healthier thinking habits.