Cognitive Distortions

Magnification/minimization

Exaggerating or minimizing the importance of events. One might believe their achievements are unimportant or mistakes are excessively important.

Catastrophizing

Seeing only the worst possible outcomes of a situation.

Overgeneralization

Making broad interpretations of a single or few events. “I felt awkward during the job interview. I am always awkward.”

Magical thinking

The belief that acts will influence unrelated situations. “If I want something bad enough, it will come to me.”

Personalization

The belief that one is responsible for events outside of their control. “My mom is always upset. She would be fine if I did more to help her.”

Jumping to conclusions

Interpreting the meaning of a situation based on little or no evidence

Mind reading

Interpreting the thoughts or beliefs of others without adequate evidence “She won’t go on a date with me. She probably thinks I’m ugly.”

Fortune telling

The expectation that a situation will turn out badly without adequate evidence.

Emotional reasoning

The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”

Disqualifying the positive

Recognizing only the negative parts of a situation while ignoring the positive.

“Should” statements

The belief that things should be a certain way. “I should always be friendly.”

All-or-nothing thinking

Thinking in absolutes such as “always”, “never”, or “every”. “I never do a good job on anything.”

Labeling and mislabeling

Attaching a label to yourself or others, usually based on little evidence.

Always being right

Being wrong is unacceptable, being right supersedes everything.

Fallacy of change

Expecting others to change

Strategies for confronting distortions

Thoughts on trial (evidence for and against), reframing, “I am not my thoughts” acknowledge and move on.