Cognitive distortions are irrational thoughts that can lead to increased stress and anxiety levels. While everyone experiences cognitive distortions from time to time, these thoughts can be a regular occurrence for people with anxiety disorders. Learning to identify and manage cognitive distortions is an integral part of managing your anxiety.
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Cognitive Distortions Types
Cognitive distortions are ways our mind convinces us of something untrue. These inaccurate thoughts can be negative or positive, but they always lead to unhealthy emotions and behaviours.
There are many different types of cognitive distortions, but some of the most common ones are:
- All-or-nothing thinking: You see things in black-and-white terms, without any shades of gray. For example, you might tell yourself that you’re a failure if you don’t get an A on your test.
- Overgeneralization: You take one adverse event and assume it will always happen. For example, you might tell yourself that you’ll never get a job because you didn’t get the first one you applied for.
- Mental filter: You focus on the negative details while filtering out the positive ones. For example, you might tell yourself that your date was lousy because they were late, even though they were otherwise perfect.
- Disqualifying the positive: You discount the good things in your life because you feel you don’t deserve them. For example, you might tell yourself that your hard work isn’t paying off because you’re not where you want to be in your career.
- Jumping to conclusions: You make assumptions without having all the facts. For example, you might tell yourself that your friend is mad at you because they didn’t return your text right away.
- Magnification: You blow things out of proportion. For example, you might tell yourself that a tiny mistake means you’re a complete failure.
- Emotional reasoning: You assume that your negative emotions are valid, even if they’re not based on reality. For example, you might tell yourself that you’re not good enough because you feel unworthy.
- Should statements: You put unrealistic demands on yourself and others. For example, you might tell yourself that you shouldn’t make any mistakes or else you’re a terrible person.
- Labeling: You label yourself based on your mistakes. For example, you might call yourself a “loser” because you didn’t get the job you wanted.
- Personalization: You take responsibility for things that are out of your control. For example, you might tell yourself that it’s your fault that your friend is going through a tough time.
- Mind reading: You assume you know what others are thinking without evidence. For example, you might tell yourself that your boss is always angry with you, even when they’re not.
- Double standard: You have different standards for yourself than you do for others. For example, you might tell yourself that it’s okay for your friends to be messy but not for you.
- Catastrophizing: You think of the worst possible outcome, even when it’s unlikely to happen. For example, you might tell yourself that you will fail your test and flunk out of school.
- Magical thinking: You believe that your thoughts can control reality. For example, you might tell yourself that you’ll get the job you want if you think positive thoughts.
- Polarized thinking: You see things as either good or bad, with no middle ground. For example, you might tell yourself that you’re either a success or a failure, with no in-between.
Cognitive distortions are a type of thinking that is inaccurate and leads to negative emotions and behaviours. If you’re stuck in a cycle of negative thoughts, it can be helpful to identify the cognitive distortions you’re using. Once you’re aware of your distorted thinking, you can start to challenge and change it.
Cognitive distortion and stress
What do cognitive distortions do to our stress levels?
When we experience stress, our brain goes into fight-or-flight mode. This is an evolutionary response that served to keep our ancestors safe from predators. In today’s world, the things that trigger our stress response are more likely to be deadlines at work or arguments with loved ones. However, our brain still reacts in the same way, releasing hormones that prepare us to either face the threat or run away from it.
Cognitive distortions are negative thought patterns that can make stressful situations seem worse. For example, someone might think that they’re a failure if they don’t meet their goal. Or, they might believe that everyone is out to get them. These thoughts can increase our stress levels and make it difficult to cope with life’s challenges.
If you find yourself experiencing cognitive distortions, you can do a few things to reduce your stress levels. First, try to identify the distorted thought pattern. Once you’re aware of it, you can start to challenge it. For example, if you’re telling yourself that you’re a failure, ask yourself what evidence you have to support that belief. Other techniques include deep breathing and visualization. By managing your cognitive distortions, you can help reduce your stress levels.
What are some helpful techniques for managing stress caused by cognitive distortions?
It can be helpful to become aware of the most common cognitive distortions and some techniques for managing them.
Black-and-white thinking can be stressful because it leads to rigidity and a fear of making mistakes. To counter black-and-white thinking, it can be helpful to think in terms of gray areas and remember that most situations are not cut-and-dried.
Another cognitive distortion is overgeneralization, when someone draws sweeping conclusions based on limited evidence, leading to anxiety and a sense of helplessness. To manage overgeneralization, it can be helpful to focus on specific facts and evidence rather than global statements.
Another common cognitive distortion is catastrophic thinking when someone blows a minor issue out of proportion. This can be managed by putting the problem into perspective and remembering that minor setbacks are not usually indicative of a major disaster.
Other techniques for dealing with cognitive distortions, in general, are as follows:
- Recognize when you’re experiencing a cognitive distortion and the thoughts that accompany it.
- Question the thoughts that are causing you stress. Are they true?
- Practice mindfulness and stay in the present moment. Don’t dwell on past mistakes or worry about future events that may never happen.
- Challenge your negative beliefs by looking for evidence that disproves them.
- Reframe your thinking in more favorable terms. For example, instead of thinking, “I’m such a failure,” tell yourself “, I’m doing my best and learning from my mistakes.”
- Use affirmations and positive self-talk to counterbalance your negative thoughts
- Learn healthy coping mechanisms for dealing with stress, such as exercise, journaling, or spending time outdoors in nature.
- Avoid people or situations that trigger your stress response. If you can’t avoid them, try to limit your exposure to them
Conclusion
Cognitive distortions are a common cause of stress. However, by becoming aware of the most common cognitive distortions and some helpful management techniques, it is possible to reduce stress levels and improve overall mental health.