Overcoming Cognitive Distortions: Recognizing and Reframing Negative Thinking

Each of us is prone to thinking distortions that affect our perception of the world. These distortions – cognitive biases – can negatively impact our mental health.

Cognitive distortions are inaccurate, often negative interpretations of events that distort our reality. For example, when we exaggerate the negative consequences of a situation (catastrophizing) or consider ourselves the cause of all failures (personalization). This is a protective mechanism of the brain, which tries to simplify the perception of the world. However, cognitive distortions often generate anxiety or even depression.

What are the types of cognitive distortions?

• Black-and-white thinking. The world is seen only in extremes: all or nothing. "If I don't get the highest grade on the exam, I'm a complete failure."
• Catastrophizing. Exaggerating the negative consequences of events. "I was late for the meeting, now I will definitely be fired."
• Personalization. Taking responsibility for everything that happens. "My friend was offended, so I must have done something wrong."
• Generalization. One negative experience leads to a conclusion about all similar situations. "Once I was rejected at an interview, so no one will ever hire me."
• Mental filter. Focusing on negative aspects, ignoring positive ones. "I received a compliment, but I only remember negative reviews about myself."
• Mind reading. Assumptions about what others are thinking without sufficient grounds. "She sighed, so she thinks I'm boring."
• Anchoring bias. "Attaching" to the first information received and comparing everything that follows with it. "Having seen the price of the first most expensive item, I perceive all subsequent ones as cheaper, even if they cost a lot."
• Hindsight bias. Perceiving past events as obvious and predictable, although in reality they could not have been predicted. "I immediately realized that this action would fail."
• Fundamental attribution error. Explaining the actions of others by their personal traits, and their own behavior - by external circumstances. "He was late because he is unpunctual, and I was late because of a traffic jam."
• Confirmation bias. Looking for information that matches our beliefs, ignoring contradictory information. "I only read news that confirms my opinion on politics."

How to deal with cognitive distortions?

The first step is to notice when you start thinking in a distorted way.

Ask yourself: "Is there logic in my thoughts? Are there other explanations for the situation?"

Try to find more objective and positive interpretations of events.

Regularly train your brain to replace negative thoughts with more constructive ones.

If you feel that you cannot cope on your own, consult a psychologist.