Cognitive distortions are logical, but they are not rational. They can create real difficulty with your thinking. See if you are doing any of the ten common distortions that people use. Whenever you experience a cognitive distortion, stop and write down when it happened and where you were; this forces you to think about the distortion and challenge it. Even if you do not act upon the distortion, write it down.
- ALL-OR-NOTHING THINKING
You see things in black-and-white categories. If your performance falls short of perfect, you see your self as a total
failure.
- OVERGENERALISATION
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. In this way you can
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 you don't
bother to check this out
-- THE FORTUNETELLER ERROR: you can anticipate that things will turn out badly, and you feel convinced
that your prediction is an already-established fact.
- MAGNIFICATION (CATASTROPHISING) OR MINIMISATION
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 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 should and shouldn't, 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 consequences are guilt. When
you direct should statements toward others, you feel anger, frustration, and resentment.
- LABELING AND MISLABELING
This is an extreme form of overgeneralisation. 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 ******* louse." Mislabeling involves describing an event with language that is highly colored and
emotionally loaded.
- PERSONALIZATION
You see your self as the cause of some negative external event, which in fact you were not primarily responsible for.