Sure, cognitive distortions are patterns of thinking that are irrational or biased, leading to inaccurate perceptions of reality. Here are 15 common examples:
- All-or-nothing thinking: Viewing situations in black-and-white categories without considering the gray areas or middle ground.
- Overgeneralization: Making broad conclusions based on a single event or piece of evidence.
- Mental filter: Focusing exclusively on negative details while ignoring positive aspects of a situation.
- Disqualifying the positive: Rejecting positive experiences or feedback by insisting they “don’t count” for some reason or another.
- Jumping to conclusions: Making assumptions about what others are thinking or about the outcome of a situation without evidence.
- Magnification and minimization: Exaggerating the importance of negative events or qualities and minimizing the significance of positive ones.
- Emotional reasoning: Assuming that because we feel a certain way, what we feel must be true. For example, “I feel stupid, so I must be stupid.”
- Should statements: Using “should,” “must,” or “ought to” statements that impose unrealistic expectations on ourselves or others, leading to guilt or frustration when those expectations aren’t met.
- Labeling and mislabeling: Applying negative labels to oneself or others based on errors or negative behaviors, rather than recognizing the complexity of human nature.
- Personalization: Assuming responsibility for events or situations that are outside of our control or influence.
- Blaming: Holding others entirely responsible for our problems without acknowledging our own role in them.
- Fallacy of fairness: Believing that life should be fair and feeling resentful when it isn’t, without recognizing that fairness is subjective and life often isn’t fair.
- Catastrophizing: Expecting the worst-case scenario to occur, often leading to excessive worry and anxiety.
- Control fallacies: Believing that we are completely powerless over our lives or that we are entirely responsible for everything that happens to us.
- Comparisons: Making unfair comparisons between ourselves and others, leading to feelings of inadequacy or superiority.
Recognizing these cognitive distortions is the first step in challenging and changing them to adopt more balanced and realistic thinking patterns.