Have you ever found yourself thinking “I’m not good at anything.” Maybe you were given a scratch-off ticket and won $5 and thought, “I never win.” These are called cognitive distortions. Cognitive distortions are thought patterns that are typically irrational. These exaggerated thought patterns can start to change a person’s perception of reality. This can include perceptions of ourselves, or other people and their way of thinking. There are many types of cognitive distortions. “I never win” is an example of all-or-nothing thinking. With all-or-nothing thinking, there are only two extreme conclusions, and other alternatives aren’t considered. You may be thinking, what if the extreme is positive? Instead of, “I’m not good at anything”, what if it’s “I’m good at everything”? Statements like this can lead someone to develop perfectionism, where they are not allowed to be less than perfect.
So, what do you do when you notice you are using all-or-nothing thinking or another type of cognitive distortion? This is when we would reframe our thinking. Just how distorted thinking influences our perception of reality, so can rational thought processes. Instead of saying, “I’m not good at anything”, consider saying things like, “I could learn more about this topic”, or “I can practice more to get better.” For this type of cognitive distortion, reframing negative thoughts to make them more positive is beneficial because it ultimately allows the space for grace. It can help relieve the pressure of performing a certain way, which could help with concerns, such as anxiety and depression.
As mentioned earlier, there are multiple different types of cognitive distortion. Some other types of cognitive distortions can be found in the table below.
Type Definition Example Reframe
|
Catastrophizing |
When the worst possible outcome is imagined with little to no evidence. |
– “I heard a noise outside, there is a burglar.” – “My leg itches, I have some type of skin cancer.” |
– “There are a number of reasons why there would be a noise outside.” – “Maybe I should try putting ointment on it to see if it helps.” |
|
Overgeneralization |
When an outcome from one time gets applied to all events. |
– “I didn’t get this job, no one will ever hire me.” – “I didn’t like my ex, all men suck.” |
– “This job wasn’t meant for me.” – “My ex didn’t treat me the way I deserved from a partner.” |
|
Personalization |
When you attribute an outcome to be your fault. |
– “The team lost because I didn’t practice enough.” – “He didn’t text me back in 3 hours, he must hate me.” |
– “We all did the best we could.” – “He is likely busy, and will text me later.” |
|
“Should” Statements |
When there is an expectation of the way things should be. |
– “I should get all A’s.” – “I should be happy.” |
– “I will be sure to do my best.” – “It’s okay if I am not okay.” |
|
Minimizing the Positive |
When good things happening are dismissed. |
– “I was just lucky that the test was easy, I didn’t earn it.” – “My perfect score is no big deal, it was easy.” |
– “I knew a lot of information on the test.” – “My preparation paid off.” |
|
Labeling |
When you focus on past behavior by placing a label on yourself or others. |
– “She got a bad grade on one test, she’s stupid.” – “I was 10 minutes late to pick her up, I am unreliable.” |
– “She didn’t perform as well, I wonder if she needs help on this topic.” – “I was 10 minutes late, the traffic backed me up.” |
