Cognitive distortions are thoughts that are not factually based. They commonly occur in my daily life. Is this because I’m a psychologist that focuses on cognitions and thought processes? Maybe, but these distortions are also in my own thoughts and the thoughts of people in my personal life. All that to say that cognitive distortions are very common and most people get caught up in these erroneous ways of thinking.
Understanding Cognitive Distortions
Cognitive distortions are simply thoughts we have that are not based in fact. They can be irrational or exaggerated, but they can also be very convincing. These thoughts, in turn, impact how we view ourselves, others and the world around us. Some of the ways these faulty thoughts arise are through:
- Assumptions
- Comparisons
- Regret
- Viewing things in extremes
When we use these as guides for our thoughts, behaviors, and emotions, we may be setting ourselves up for a negative outcome. These may include:
- Failure
- Disappointment
- Frustration
- Reduced self-esteem
- Avoidance of activities we wanted to engage in
Below are a few other common names for cognitive distortions:
- Thinking traps
- Thinking errors
- Distorted thoughts
Most of us don’t want to live in this distorted world. Therefore, it’s important to get a handle on our faulty thought process and figure out how to identify, challenge and change them.
What Causes Cognitive Distortions
Being human is all it takes to experience thinking traps. Automatic thoughts happen, well, automatically and can appear valid. When we mistake these thoughts for truths, we tend to experience unpleasant emotions and possibly engage in unhelpful behaviors. So, in this instance, thoughts lead to negative emotions. However, this process can also go the other direction. If we are in a negative emotional state (i.e., anxiety or depression), we are more likely to experience distorted thoughts. This emotional state also makes it more difficult for us to see the irrationality of the thoughts and challenge them accordingly.
Some people engage in more distorted ways of thinking than others. And some of us are much better than others at identifying these distortions and actively working our way out of them.
Cognitive Distortion Series – What’s to Come?
I want to use this post to kick-off a series on cognitive distortions. There are numerous distortions that deserve to have a bit more attention devoted to them. Therefore, in the coming posts, I’ll define a few distortions, how to identify them and specific ideas on how to best challenge them. The goal being to get unstuck from these negative ways of thinking and get back into a life of progress and growth.
If You’re Looking for Help Now
Focusing on cognitive distortions is at the heart of the very popular cognitive-behavioral therapy approach. If you find that you struggle with cognitive distortions, you’re experiencing anxiety and/or depression, or others are commenting about your negativity, and you’re not sure what to do about it, it may be beneficial to seek out professional help.
