When you think about your negative thoughts do you see a possibility that your mind plays tricks on you? Can you see how negative thinking can distort your view? Cognitive distortions-where your mind puts a spin on the events we experience, and attaches a not-so-objective interpretation to what we experience. These distortions of thinking happen all the time. They are especially common in people with depression, anxiety, and other mood disorders.
The theory of cognitive distortions came about in the 1960′s with Aaron T. Beck leading the way with his research. Cognitive therapy has helped multitudes of people since then.
When we know to be aware of these thoughts, it becomes easy to see the cognitive distortions in ourselves and others. Doing so in ourselves can bring lasting positive change in the way we experience stressors in our lives.
Here are the 10 most common (and officially recognized) cognitive distortions
- Overgeneralization: You see a single negative event as a never-ending pattern of defeat.
- Mental filter: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that discolors the entire beaker of water.
- Disqualifying the positive: You reject positive experiences by insisting they “don’t count” for some reason or other. You maintain a negative belief that is contradicted by your everyday experiences.
- Jumping to conclusions: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. >>Mind reading: You arbitrarily conclude that someone is reacting negatively to you and don’t bother to check it out.
>>The Fortune Teller Error: You anticipate that things will turn out badly and feel convinced that your prediction is an already-established fact.
- Magnification (catastrophizing) or minimization: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.”
- Emotional reasoning: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.”
- Should statements: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment.
- Labeling and mislabeling: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him, “He’s a damn louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded.
- Personalization: You see yourself as the cause of some negative external event for which, in fact, you were not primarily responsible.
- All-or-nothing thinking: You see things in black and white categories. If your performance falls short of perfect, you see yourself as a total failure.
Do you recognize yourself in any of these? To conquer over negativity and depression/anxiety, we can and must stop these automatic thoughts and replace them with more positive ones. We have the power to change negative thoughts. We have the power to live a happier, more fulfilling life.