Cognitive Distortions: Understanding and Combating Negative Thought Patterns

20 Mar Cognitive Distortions: Understanding and Combating Negative Thought Patterns

By G3 Therapist Talar Bagdasarian

When it comes to our emotions and behaviors, we can attribute a lot of it to the way we think about things. When those emotions and behavior are negative and maladaptive, they can be attributed to negative thinking patterns, also known as cognitive distortions. Cognitive distortions are mental traps that distort how we perceive reality, leading to negative thoughts about ourselves, others, and the world. For example, imagine making a mistake at work and thinking, “I’m terrible at my job. I always mess things up.” This is a cognitive distortion called overgeneralization. Thoughts like this can be common, and we are all guilty of falling into these traps from time to time. However, persistent thoughts like this that feel hard to get rid of can often result in exacerbating anxiety, depression, poor self-esteem, and self-doubt.

Cognitive distortions are habitual, unhelpful, negative thinking patterns that are irrational and exaggerated. They can stem from past experiences, cultural norms, our own personal beliefs, and our emotional state. At some point, everyone experiences cognitive distortions, but their intensity varies. These thoughts can affect our judgement, how we interact with others, and can form unhealthy habits. It is important to keep in mind that these thoughts aren’t necessarily “truths”, rather, they are suggestions from our brain that we can choose what to do with. 

There are many different types of cognitive distortions, but here are a few that are very common.

1. All-or-Nothing Thinking:
   Seeing things as black or white, with no middle ground. For instance, “I didn’t stick to my diet today, so I’ve failed completely.”
2. Overgeneralization:
   Drawing sweeping conclusions from a single event. If a friend cancels plans, you might think, “No one ever wants to spend time with me.”
3. Mental Filtering:
   Focusing only on the negatives while ignoring positives. Even after receiving praise for your work, you might dwell on one minor critique.
4. Catastrophizing:
   Assuming the worst-case scenario will happen. A slight headache becomes, “I probably have a brain tumor.”
5. Personalization:
   Believing that you’re at fault for things outside your control. If a coworker seems upset, you assume, “It must be because of something I said.”
6. Should Statements:
   Imposing rigid rules on yourself or others: “I should never make mistakes.” When reality doesn’t align, it leads to frustration and guilt.

So how do these cognitive distortions affect us? They can impact our emotional and behavioral responses. Emotional consequences include feelings of inadequacy, chronic stress, fear, helplessness, and hopelessness. Behavioral consequences include avoiding challenges, procrastinating, and lacking proper communication. When we don’t address it, negative thoughts, emotions and behaviors can become a vicious cycle. 

As mentioned above, the good news is that we can stop getting caught up in cognitive distortions! Cognitive Behavioral Therapy (CBT) can help with challenging, reframing and restructuring our thoughts.  

Awareness:
Start noticing your thought patterns. Journaling can help you track recurring distorted thoughts. Ask yourself, “What am I thinking right now?”

Reality Testing:
Question your thoughts. Ask, “What evidence do I have that supports or disproves this thought?” For example, if you think, “I always fail,” write down examples of times you succeeded.

Reframing:
Replace distorted thoughts with realistic alternatives. Change “I’m a failure” to “I made a mistake, but I’m learning and improving.”

Mindfulness Practices:
Being present helps reduce overthinking and emotional reactions. Try meditation, deep breathing, or grounding exercises when caught in a thought spiral.

Seek Support:

You are not alone! Sometimes, it is difficult to identify distortions on your own. A therapist can help provide clarity, education, and using CBT, you can target these patterns.

What can we physically and mentally do to combat these thoughts? Some practical tools and exercises can include:

• Thought Record Sheets: Write down a negative thought, the situation that triggered it, evidence for/against it, and a balanced alternative thought.
  • Example: I’m having the negative thought, “I’m going to mess up my presentation, and everyone will think I’m incompetent.”. The situation that triggered this was me preparing for my work presentation. I might mess up because I messed up last time when I stuttered at the beginning of my presentation. But, I’ve also practiced a lot for this presentation and usually people compliment me on my speaking skills. I might feel nervous, but I’ve prepared well, and I can handle this.
• Positive Reappraisal: Turn challenges into opportunities. Instead of dwelling on a mistake, think, “What can I learn from this?”. Below are some resources to help foster positive appraisal:
  • Books
    • Learned Optimist by Martin Seligman
    • The Upside of Stress by Kelly McGonigal
    • The Gifts of Imperfection by Brené Brown
  • Apps
    • Happify – Activities to reframe negativity
    • Headspace – Guided meditations for positive thinking
    • Reframe Stress – Focuses on resilience and growth
  • Podcasts
    • The Happiness Lab by Dr. Laurie Santos
    • Unlocking Us by Brené Brown
    • On Purpose by Jay Shetty
  • Websites
    • Therapist Aid – Printable Reframing Worksheets
    • Positive Psychology – Guides and Exercises
    • Tiny Buddha – Inspiring Stories and Advice

• Daily Gratitude Practice: Each day, find a creative way to practice being grateful. Here are some ideas for how to practice gratitude:
  • Gratitude Journal: Write down 3 things you’re grateful for each day
    • Example: “A delicious breakfast. The sun was out. I watched a good show.”
  • Gratitude Jar: Write one thing you’re thankful for on a slip on paper and place it in a jar. At the end of the year, read them all and reflect on the positive moments
  • Morning Gratitude Routine: Start each day by saying/writing on thing you’re grateful for
    • Example: “I’m grateful for the chance to start fresh today”
  • Gratitude Prompts
    • What made you smile today?
    • Who helped you most recently?
    • What’s a challenge you overcame today?