Cognitive distortions are biases in our thought processes that can increase anxiousness, impact self esteem, and decrease overall mood. As a protective factor, our brains are constantly processing our environments and interactions wanting to find conclusions, which can lead to distorted thinking. The Cognitive Triangle represents how distorted thinking can impact our perceptions, which then leads to influence how we feel, then can impact our action (behavior) we then engage in.
A few major cognitive distortions, include:
All or Nothing Thinking: this is where you think in absolute, black or white categories. There is no grey.
Mental Filtering: this is where the focus is only on the negatives and you discount the positives.
Jumping to Conclusions: this has two parts, which includes mind reading and fortune telling. Mind reading is where you assume that others are responding negatively to you without substantial evidence. Fortune telling is where you are predicting something bad is going to occur.
Magnification/minimization: magnification is where you blow things out of proportion, while minimization is where you minimize the importance inappropriately.
Should Statements: this is where you criticize yourself, or others, by utilizing should statements. Example: “I shouldn’t have made that choice.”
Personalization/Blame: personalization is where you blame yourself entirely for something you weren’t entirely responsible for, while blame is where you put entire responsibility on others and overlook your own contributions.
A few strategies to help untwist your thinking, include:
Identifying the distortion: this technique includes writing down your negative thoughts and labeling what distortions are influencing your thought process.
Examine the evidence: this technique includes evaluating what is fact and what is perception. Instead of assuming that your negative thought is true, examine the evidence.
The double standard method: this technique includes disengaging from negative self talk and talking to yourself in a compassionate way like you would a friend or family member.
The semantic method: this technique focuses on substituting degrading and emotionally loaded language with something more neutral to positive. For example: changing “I shouldn’t have made that choice” to “It would have been a better decision if I chose this instead of that.”
Re-attribution: this technique focuses on not assuming the worst of yourself or taking the entire blame to something that happened. This technique focuses on considering all the many factors that contributed to the problem or issue at hand, as well focusing on solving the problem instead of using your energy on fueling guilt and shame.
Are you struggling with anxiety, low self esteem, or a depressed mood that may be due to distorted thinking and want to learn how to untwist your thoughts? Call our office at 859.338.0466 to schedule an appointment with one of our providers. Our current offices are located in Lexington, Frankfort, and Richmond, KY. We have been trusted mental health professionals in Central Kentucky for over 22 years!
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