Thought distortions, also known as cognitive distortions, are patterns of thinking that can lead to inaccurate or irrational beliefs and perceptions. These distortions can negatively impact our emotions, behaviors, performance and overall well-being. By becoming aware of these distortions and learning how to challenge and reframe them, we can improve our mental health and reduce stress and anxiety, and improve performance
Here are some common types of thought distortions:
All-or-nothing thinking: This is when we see things in black and white, with no room for shades of gray. We may view ourselves or others as either perfect or flawed, with no in-between.
Catastrophising: This is when we imagine the worst-case scenario and assume that it will happen. For example, if we have a minor disagreement with a friend, we may assume that the friendship is over and catastrophize the situation.
Overgeneralisation: This is when we make sweeping generalisations based on one or two experiences. For example, if we have a bad experience with a particular type of food, we may assume that we will never like any type of food in that category.
Mind-reading: This is when we assume that we know what others are thinking without any evidence. For example, if someone doesn't respond to our text message, we may assume that they are upset with us, even though we have no proof.
Emotional reasoning: This is when we assume that our emotions reflect reality. For example, if we feel anxious about an upcoming performance, we may assume that it will go poorly, even if we have prepared thoroughly.
Filtering: This is when we focus only on the negative aspects of a situation and ignore the positive. For example, if we receive a lot of positive feedback but one negative comment, we may focus only on the negative feedback and ignore the positive.
Personalisation: This is when we assume that everything is about us. For example, if someone is in a bad mood, we may assume that it is because of something we did.
To challenge and reframe these thought distortions, we can practice cognitive-behavioral therapy techniques such as:
Identify the thought distortion: Recognise when you are engaging in one of the thought distortions listed above.
Challenge the thought: Ask yourself if the thought is based on evidence or if there is an alternative explanation.
Reframe the thought: Replace the negative thought with a more positive and realistic one. For example, if you are catastrophising a situation, you can reframe it by asking yourself, "What is the likelihood that this worst-case scenario will actually happen?"
By practicing these techniques, we can become more aware of our thought patterns and learn how to challenge and reframe them. This can lead to improved mental health, reduced stress and anxiety, and a more positive outlook on life.
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