Understanding Cognitive Biases

Distorted Thinking: Understanding Cognitive Biases

What is Distorted Thinking?: Distorted thinking, also known as cognitive distortions, refers to negative thought patterns that can lead to emotional distress and maladaptive behaviours. These distorted thoughts are often automatic and unconscious, and they can significantly impact our mood, self-esteem, and overall well-being.

Common Distorted Thinking Patterns

Let's explore some common distorted thinking patterns and how they can affect our thoughts and emotions:

1. Mind Reading: Assuming you know what others are thinking without evidence.

   • Example: "He thinks I'm stupid."

   • Note: This can lead to feelings of insecurity and isolation.

2. Fortune Telling: Predicting negative outcomes without factual basis.

   • Example: "I'm going to fail the exam."

   • Note: This can increase anxiety and fear.

3. Catastrophising: Exaggerating the potential negative consequences of events.

   • Example: "If I don't get this job, my life is over."

   • Note: This can lead to overwhelming feelings of despair.

4. Labelling: Assigning global negative labels to oneself or others.

   • Example: "I'm a loser."

   • Note: This can damage self-esteem and hinder personal growth.

5. Discounting Positives: Minimising positive experiences or accomplishments.

   • Example: "That was just luck."

   • Note: This can prevent individuals from recognising their strengths and achievements.

6. Negative Filtering: Focusing solely on negative aspects and ignoring positive ones.

   • Example: "I had a bad day because I made one mistake."

   • Note: This can create a negative outlook on life.

7. Overgeneralisation: Drawing broad conclusions based on limited information.

   • Example: "I always fail at everything."

   • Note: This can lead to feelings of hopelessness and helplessness.

8. Dichotomous Thinking: Viewing situations in black-and-white terms.

   • Example: "I'm either a success or a failure."

   • Note: This can create rigid thinking patterns and limit flexibility.

9. Personalisation: Blaming oneself for negative events, even when there's no evidence.

   • Example: "It's my fault the relationship ended."

   • Note: This can lead to excessive guilt and shame.

10. Blaming: Attributing blame to others for negative experiences.

    • Example: "They made me feel bad."

    • Note: This can hinder personal responsibility and problem-solving.

11. Should Statements: Imposing rigid rules and expectations on oneself.

    • Example: "I should be perfect."

    • Note: This can create unnecessary stress and anxiety.

12. Unfair Comparisons: Comparing oneself negatively to others.

    • Example: "She's so much better than me."

    • Note: This can lower self-esteem and lead to social anxiety.

13. Regret Orientation: Focusing on past mistakes and failures.

    • Example: "I should have done this differently."

    • Note: This can prevent individuals from moving forward and learning from past experiences.

14. What-If Questions: Worrying excessively about hypothetical situations.

    • Example: "What if I lose my job?"

    • Note: This can increase anxiety and fear.

15. Emotional Reasoning: Believing that feelings reflect reality.

    • Example: "I feel sad, so I must be a failure."

    • Note: This can distort perceptions and lead to inaccurate conclusions.

16. Inability to Refute Negative Thoughts: Rejecting evidence that contradicts negative beliefs.

    • Example: "I know I'm worthless, no matter what anyone says."

    • Note: This can maintain negative thinking patterns and hinder recovery.

17. Judgment Focus: Evaluating oneself and others harshly.

18. Example: "I'm not good enough."

19. Note: This can lead to feelings of inadequacy and self-criticism.

By recognising these distorted thinking patterns, we can challenge them and develop more realistic and positive thought processes. This can significantly improve our mental health and overall quality of life.