Cognitive Distortions

Taking inventory, recognizing, and monitoring thought patterns can help to shed light on where one's self destructive behaviors originate.  Once these thought patterns are identified, we may then begin to take control of our thoughts (redirecting negative thought patterns, talking your own self up rather than down, developing goal oriented endeavors, etc).  

Below is a list of Cognitive Distortions and examples.  Identifying one's own type of thought distortions is the first step in developing a more healthy mindset, increasing self esteem and positive self image, and unfolding the hope in moving forward into better and more rewarding thought processes and quality of life.  

Look for patterns in your own thought habits, including specific reoccurring thoughts.

Cognitive Distortions
Cognitive distortions are irrational thoughts that can influence our emotions.
Everyone experiences cognitive distortions to some degree, but in their more
extreme forms they can be maladaptive

Magnification and Minimization:
Exaggerating or minimizing the importance of
events. One might believe their own achievements are unimportant, or that their
mistakes are excessively important.

Catastrophizing:
Seeing only the worst possible outcomes of a situation.

Overgeneralization:
Making broad interpretations from a single or few events. “I
felt awkward during my first job interview. I am always so awkward.”

Magical thinking: 
The belief that acts will influence unrelated situations. “I am a
good person—Bad things shouldn’t happen to me.”

Personalization:
The belief that one is responsible for events outside of their
own control. “My mother is always upset. It must be because I have not done
enough to help her.”

Jumping to conclusions:
Interpreting the meaning of a situation with little or no
evidence.

Mind reading: 
Interpreting the thoughts and beliefs of others without
adequate evidence. “She would not go on a date with me. She must think I
am ugly.”

Fortune telling: 
The expectation that a situation will turn out badly without
adequate evidence.

Emotional reasoning: 
The assumption that emotions reflect the way things
really are. “I feel like a bad friend, therefore I must be a bad friend.”

Disqualifying the positive:
Recognizing only negative aspects of a situation
while ignoring the positive. One might receive many compliments on an
evaluation but focus on the single piece of negative feedback.

Should statements: 
The belief that things should be a certain way. “I should
always be friendly.”

All-or-nothing thinking:
Thinking in absolutes such as “always”, “never”, or
“every”. “I never do a good job on my work.”

- Jessica Daisi