This article discusses different cognitive distortions and how they work.
All-or-Nothing Thinking
All-or-nothing thinkingis also known as black-and-white thinking or polarized thinking.
One way to overtime this cognitive distortion is to recognize that success and progress are not all-or-nothing concepts.
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You might overgeneralize this and assume that no one at work ever listens to you or takes you seriously.
One way to combat overgeneralization is to focus on using realistic language.
This thinking contributes to feelings of negativity about his partner and their relationship.
Journalingis one strategy that might help overcome mental filtering.
For example, Joel completes a project and receives an award for his outstanding work.
One way to overcome this cognitive distortion is to reframe how you attribute events.
To overcome this cognitive distortion, take a moment to consider the facts before you make a decisions.
Ask questions and challenge your initial assumptions.
Magnification
Magnification is exaggerating the importance of shortcomings and problems while minimizing the importance of desirable qualities.
For example, when something bad happens, you see this as “proof” of your own failures.
But when good things happen, you minimize their importance.
Emotional Reasoning
Emotional reasoning is a way of judging yourself or your circumstances based on your emotions.
These types of statements can make you feel worried or anxious.
They can also cause you to experience guilt or a sense of failure.
When she does make mistakes, she feels angry and upset with herself.
As a result, she starts to avoid practicing her violin.
When you recognize yourself engaging in this cognitive distortion, focus on practicing self-compassion.
For example, you might label yourself as a failure.
you’ve got the option to also label other people as well.
you’re free to combat labeling by challenging the accuracy of your assumptions.
Look for evidence that counters your negative thoughts.
Remind yourself of the difference between opinions and facts.
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For example, Anna blamed herself for her daughter’s bad grade in school.
Getting help is important, because these distorted thought patterns can seriously affect mental health and well-being.
Practices such as journaling and mindfulness may help you build better awareness of your own thoughts.
It may be uncomfortable, particularly at first, but work on challenging yourself.
Is there evidence that contradicts your thoughts?
Are there more helpful ways of thinking about a situation?
Find out which option is the best for you.
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