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Cognitive Distortions by Courtney E.Ackerman, MA.  2017

 

We tend to trust what goes on in our brains. After all, if you can’t trust your own brain, what can you trust?

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Generally, this is a good thing—our brain has been wired to alert us to danger, attract us to potential mates, and find solutions to the problems we encounter every day.

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However, there are some occasions when you may want to second guess what your brain is telling you. It’s not that your brain is purposely lying to you, it’s just that it may have developed some faulty or non-helpful connections over time.

 

It can be surprisingly easy to create faulty connections in the brain. Our brains are predisposed to making connections between thoughts, ideas, actions, and consequences, whether they are truly connected or not.

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This tendency to make connections where there is no true relationship is the basis of a common problem when it comes to interpreting research: the assumption that because two variables are correlated, one causes or leads to the other. The refrain “correlation does not equal causation!” is a familiar one to any student of psychology or the social sciences.

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It is all too easy to view a coincidence or a complicated relationship and make false or overly simplistic assumptions in research—just as it is easy to connect two events or thoughts that occur around the same time when there are no real ties between them.

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There are many terms for this kind of mistake in social science research, complete with academic jargon and overly complicated phrasing. In the context of our thoughts and beliefs, these mistakes are referred to as “cognitive distortions.”

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What are Cognitive Distortions?

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Cognitive distortions are biased perspectives we take on ourselves and the world around us.

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They are irrational thoughts and beliefs that we unknowingly reinforce over time.

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These patterns and systems of thought are often subtle–it’s difficult to recognise them when they are a regular feature of your day-to-day thoughts.

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That is why they can be so damaging since it’s hard to change what you don’t recognise as something that needs to change!

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Cognitive distortions come in many forms (which we’ll cover later in this piece), but they all have some things in common.

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All cognitive distortions are:

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  • Tendencies or patterns of thinking or believing;

  • That are false or inaccurate;

  • And have the potential to cause psychological damage.

 

It can be scary to admit that you may fall prey to distorted thinking. You might be thinking, “There’s no way I am holding on to any blatantly false beliefs!”

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While most people don’t suffer in their daily lives from these kinds of cognitive distortions, it seems that no one can completely escape these distortions.

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If you’re human, you have likely fallen for a few of the numerous cognitive distortions at one time or another. The difference between those who occasionally stumble into a cognitive distortion and those who struggle with them on a more long-term basis is the ability to identify and modify or correct these faulty patterns of thinking.

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As with many skills and abilities in life, some are far better at this than others–but with practice, you can improve your ability to recognise and respond to these distortions.

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These distortions have been shown to relate positively to symptoms of depression, meaning that where cognitive distortions abound, symptoms of depression are likely to occur as well. 

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In the words of the renowned psychiatrist and researcher David Burns:

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“I suspect you will find that a great many of your negative feelings are in fact based on such thinking errors.”

 

Errors in thinking, or cognitive distortions, are particularly effective at provoking or exacerbating symptoms of depression. It is still a bit ambiguous as to whether these distortions cause depression or depression brings out these distortions (after all, correlation does not equal causation!) but it is clear that they frequently go hand-in-hand.

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Much of the knowledge around cognitive distortions come from research by two experts: Aaron Beck and David Burns. Both are prominent in the fields of psychiatry and psychotherapy.

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A List of the Most Common Cognitive Distortions

 

The first eleven distortions come straight from Burns’ Feeling Good Handbook (1989).

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1. All-or-Nothing Thinking / Polarised Thinking

Also known as “Black-and-White Thinking,” this distortion manifests as an inability or unwillingness to see shades of gray. In other words, you see things in terms of extremes – something is either fantastic or awful, you believe you are either perfect or a total failure.

 

2. Overgeneralisation

This sneaky distortion takes one instance or example and generalises it to an overall pattern. For example, a student may receive a C on one test and conclude that she is stupid and a failure. Overgeneralising can lead to overly negative thoughts about yourself and your environment based on only one or two experiences.

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3. Mental Filter

Similar to overgeneralization, the mental filter distortion focuses on a single negative piece of information and excludes all the positive ones. An example of this distortion is one partner in a romantic relationship dwelling on a single negative comment made by the other partner and viewing the relationship as hopelessly lost, while ignoring the years of positive comments and experiences.

The mental filter can foster a decidedly pessimistic view of everything around you by focusing only on the negative.

 

4. Disqualifying the Positive

On the flip side, the “Disqualifying the Positive” distortion acknowledges positive experiences but rejects them instead of embracing them.

For example, a person who receives a positive review at work might reject the idea that they are a competent employee and attribute the positive review to political correctness, or to their boss simply not wanting to talk about their employee’s performance problems.

This is an especially malignant distortion since it can facilitate the continuation of negative thought patterns even in the face of strong evidence to the contrary.

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5. Jumping to Conclusions – Mind Reading

This “Jumping to Conclusions” distortion manifests as the inaccurate belief that we know what another person is thinking. Of course, it is possible to have an idea of what other people are thinking, but this distortion refers to the negative interpretations that we jump to.

Seeing a stranger with an unpleasant expression and jumping to the conclusion that they are thinking something negative about you is an example of this distortion.

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6. Jumping to Conclusions – Fortune Telling

A sister distortion to mind reading, fortune telling refers to the tendency to make conclusions and predictions based on little to no evidence and holding them as gospel truth.

One example of fortune-telling is a young, single woman predicting that she will never find love or have a committed and happy relationship based only on the fact that she has not found it yet. There is simply no way for her to know how her life will turn out, but she sees this prediction as fact rather than one of several possible outcomes.

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7. Magnification (Catastrophizing) or Minimization

Also known as the “Binocular Trick” for its stealthy skewing of your perspective, this distortion involves exaggerating or minimizing the meaning, importance, or likelihood of things.

An athlete who is generally a good player but makes a mistake may magnify the importance of that mistake and believe that he is a terrible teammate, while an athlete who wins a coveted award in her sport may minimize the importance of the award and continue believing that she is only a mediocre player.

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8. Emotional Reasoning

This may be one of the most surprising distortions to many readers, and it is also one of the most important to identify and address. The logic behind this distortion is not surprising to most people; rather, it is the realization that virtually all of us have bought into this distortion at one time or another.

Emotional reasoning refers to the acceptance of one’s emotions as fact. It can be described as “I feel it, therefore it must be true.” Just because we feel something doesn’t mean it is true; for example, we may become jealous and think our partner has feelings for someone else, but that doesn’t make it true. Of course, we know it isn’t reasonable to take our feelings as fact, but it is a common distortion nonetheless.

 

9. Should Statements

Another particularly damaging distortion is the tendency to make “should” statements. Should statements are statements that you make to yourself about what you “should” do, what you “ought” to do, or what you “must” do. They can also be applied to others, imposing a set of expectations that will likely not be met.

When we hang on too tightly to our “should” statements about ourselves, the result is often guilt that we cannot live up to them. When we cling to our “should” statements about others, we are generally disappointed by their failure to meet our expectations, leading to anger and resentment.

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10. Labeling and Mislabeling

These tendencies are basically extreme forms of overgeneralization, in which we assign judgments of value to ourselves or to others based on one instance or experience.

For example, a student who labels herself as “an utter fool” for failing an assignment is engaging in this distortion, as is the waiter who labels a customer “a grumpy old miser” if he fails to thank the waiter for bringing his food. Mislabeling refers to the application of highly emotional, loaded, and inaccurate or unreasonable language when labeling. 11. Personalization

As the name implies, this distortion involves taking everything personally or assigning blame to yourself without any logical reason to believe you are to blame.

This distortion covers a wide range of situations, from assuming you are the reason a friend did not enjoy the girls’ night out, to the more severe examples of believing that you are the cause for every instance of moodiness or irritation in those around you.

In addition to these basic cognitive distortions, Beck and Burns have mentioned a few others (Beck, 1976; Burns, 1980):

11. Personalisation

As the name implies, this distortion involves taking everything personally or assigning blame to yourself without any logical reason to believe you are to blame.

This distortion covers a wide range of situations, from assuming you are the reason a friend did not enjoy the girls’ night out, to the more severe examples of believing that you are the cause for every instance of moodiness or irritation in those around you.

 

 

In addition to these basic cognitive distortions, Beck and Burns have mentioned a few others (Beck, 1976; Burns, 1980):

 

12. Control Fallacies

A control fallacy manifests as one of two beliefs: (1) that we have no control over our lives and are helpless victims of fate, or (2) that we are in complete control of ourselves and our surroundings, giving us responsibility for the feelings of those around us. Both beliefs are damaging, and both are equally inaccurate.

No one is in complete control of what happens to them, and no one has absolutely no control over their situation. Even in extreme situations where an individual seemingly has no choice in what they do or where they go, they still have a certain amount of control over how they approach their situation mentally.

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13. Fallacy of Fairness

While we would all probably prefer to operate in a world that is fair, the assumption of an inherently fair world is not based in reality and can foster negative feelings when we are faced with proof of life’s unfairness.

A person who judges every experience by its perceived fairness has fallen for this fallacy, and will likely feel anger, resentment, and hopelessness when they inevitably encounter a situation that is not fair.

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14. Fallacy of Change

Another ‘fallacy’ distortion involves expecting others to change if we pressure or encourage them enough. This distortion is usually accompanied by a belief that our happiness and success rests on other people, leading us to believe that forcing those around us to change is the only way to get what we want.

A man who thinks “If I just encourage my wife to stop doing the things that irritate me, I can be a better husband and a happier person” is exhibiting the fallacy of change.

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15. Always Being Right

Perfectionists and those struggling with Imposter Syndrome will recognize this distortion – it is the belief that we must always be right. For those struggling with this distortion, the idea that we could be wrong is absolutely unacceptable, and we will fight to the metaphorical death to prove that we are right.

For example, the internet commenters who spend hours arguing with each other over an opinion or political issue far beyond the point where reasonable individuals would conclude that they should “agree to disagree” are engaging in the “Always Being Right” distortion. To them, it is not simply a matter of a difference of opinion, it is an intellectual battle that must be won at all costs.

 

16. Heaven’s Reward Fallacy

This distortion is a popular one, and it’s easy to see myriad examples of this fallacy playing out on big and small screens across the world. The “Heaven’s Reward Fallacy” manifests as a belief that one’s struggles, one’s suffering, and one’s hard work will result in a just reward.

It is obvious why this type of thinking is a distortion – how many examples can you think of, just within the realm of your personal acquaintances, where hard work and sacrifice did not pay off?

Sometimes no matter how hard we work or how much we sacrifice, we will not achieve what we hope to achieve. To think otherwise is a potentially damaging pattern of thought that can result in disappointment, frustration, anger, and even depression when the awaited reward does not materialise.

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Changing Your Thinking: Examples of Techniques to Combat Cognitive Distortions

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These distortions, while common and potentially extremely damaging, are not something we must simply resign ourselves to living with.

Beck, Burns, and other researchers in this area have developed numerous ways to identify, challenge, minimize, or erase these distortions from our thinking.

 

Automatic Thought Record

This worksheet is an excellent tool for identifying and understanding your cognitive distortions. Our automatic, negative thoughts are often related to a distortion that we may or may not realise we have. Completing this exercise can help you to figure

Automatic Thought Record Worksheet 

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Decatastrophizing

This is a particularly good tool for talking yourself out of catastrophizing a situation.

The worksheet begins with a description of cognitive distortions in general and catastrophizing in particular; catastrophizing is when you distort the importance or meaning of a problem to be much worse than it is, or you assume that the worst possible scenario is going to come to pass. It’s a reinforcing distortion, as you get more and more anxious the more you think about it, but there are ways to combat it.

Decatastrophizing Worksheet 

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Cataloging Your Inner Rules

Cognitive distortions include assumptions and rules that we hold dearly or have decided we must live by. Sometimes these rules or assumptions help us to stick to our values or our moral code, but often they can limit and frustrate us.

This exercise can help you to think more critically about an assumption or rule that may be harmful.

Cataloging Your Inner Rules

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Facts or Opinions?

This is one of the first lessons that participants in cognitive behavioural therapy (CBT) learn – that facts are not opinions. As obvious as this seems, it can be difficult to remember and adhere to this fact in your day to day life.

This exercise can help you learn the difference between fact and opinion, and Practicing making this distinction between fact and opinion can improve your ability to quickly differentiate between the two when they pop up in your own thoughts.

Facts or Opinions Worksheet

 

 

Putting Thoughts on Trial

This exercise uses CBT theory and techniques to help you examine your irrational thoughts. You will act as the defence attorney, prosecutor, and judge all at once, providing evidence for and against the irrational thought and evaluating the merit of the thought based on this evidence.

Putting thoughts on trial Worksheet

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A Take-Home Message

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Hopefully, this piece has given you a good understanding of cognitive distortions. These sneaky, inaccurate patterns of thinking and believing are common, but their potential impact should not be underestimated.

Even if you are not struggling with depression, anxiety, or another serious mental health issue, it doesn’t hurt to evaluate your own thoughts every now and then. The sooner you catch a cognitive distortion and mount a defence against it, the less likely it is to make a negative impact on your life.

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