🧠 Cognitive Distortions: Understanding unhelpful thinking patterns and how to reframe them

1. All-or-Nothing Thinking

What it is: Seeing things as black or white with no in-between.

Example: “If I’m not perfect, I’ve failed.”

Try this instead:

✅ “It wasn’t perfect, but I did my best.”

✅ “Progress is still success.”

2. Overgeneralization

What it is: Taking one event and applying it broadly.

Example: “I failed once, so I’ll always fail.”

Try this instead:

✅ “One moment doesn’t define me.”

✅ “What can I learn for next time?”

3. Mental Filter

What it is: Focusing only on the negative.

Example: “One bad comment ruined everything.”

Try this instead:

✅ “What else happened that was positive?”

✅ “Let me look at the full picture.”

4. Discounting the Positive

What it is: Ignoring compliments or achievements.

Example: “They’re just being nice.”

Try this instead:

✅ “I worked hard—I deserve this praise.”

✅ “What are 3 things I’m proud of today?”

5. Jumping to Conclusions

• Mind Reading: “They think I’m annoying.”

• Fortune Telling: “I know I’m going to fail.”

  Try this instead:

  ✅ “I can’t read minds—let me ask or wait and see.”

  ✅ “Let’s focus on what I know, not what I assume.”

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6. Catastrophizing

What it is: Imagining the worst-case scenario.

Example: “If I mess up, everything will fall apart.”

Try this instead:

✅ “What’s the most likely outcome?”

✅ “How have I handled tough things before?”

7. Emotional Reasoning

What it is: Assuming feelings are facts.

Example: “I feel guilty, so I must have done something wrong.”

Try this instead:

✅ “Feelings are valid, but they aren’t always facts.”

✅ “Let’s look at the evidence.”

8. ‘Should’ Statements

What it is: Putting pressure on yourself or others with “shoulds.”

Example: “I should be doing more.”

Try this instead:

✅ “I’d like to…” or “It would help if…”

✅ “I’m doing what I can today.”

9. Labeling

What it is: Naming yourself or others in harsh, global ways.

Example: “I’m a failure.”

Try this instead:

✅ “I made a mistake, but I’m learning.”

✅ “This doesn’t define who I am.”

10. Personalization & Blame

What it is: Blaming yourself for things beyond your control or blaming others unfairly.

Example: “It’s my fault my child is upset.”

Try this instead:

✅ “What part can I control?”

✅ “Let me look at all the factors.”

🛠️ General Coping Tips:

• 📝 Use a thought journal to track and challenge distortions.

• 🧘 Practice mindfulness: observe thoughts without judgment.

• 💬 Talk to a therapist trained in CBT.

• 💚 Show yourself compassion—everyone has distorted thoughts sometimes.

If you need more support with managing negative thoughts and anxiety, call (860) 483-0360 to schedule an appointment with a licensed therapist.