What Are Cognitive Distortions? (And Why You Should Know About Them)
If you’ve ever caught yourself thinking “I’m a failure,” or “Nothing ever goes right,” you might be experiencing cognitive distortions. These are common patterns of negative thinking that can affect your mood, relationships, and mental health.
What Are Cognitive Distortions?
Cognitive distortions are unhelpful thought patterns that twist the way we see ourselves, the world, or other people. They’re like mental habits that make us feel worse without us even realizing it. These thoughts often happen automatically and can become part of our daily thinking.
Think of them as thinking errors - not facts, but ways our brain can trick us into believing things that aren’t fully true.
Common Examples of Cognitive Distortions
Here are a few common types of cognitive distortions:
All-or-Nothing Thinking: Seeing things as black or white. Example: “If I’m not perfect, I’m a total failure.”
Overgeneralization: Believing that one bad thing means everything is bad. Example: “I didn’t get the job, so I’ll never succeed.”
Catastrophizing: Expecting the worst to happen. Example: “If I make one mistake, everything will fall apart.”
Mind Reading: Assuming you know what others are thinking. Example: “They didn’t text back—they must be mad at me.”
Should Statements: Putting pressure on yourself with “shoulds” and “musts.” Example: “I should always be in control.”
These distortions can lead to anxiety, depression, low self-esteem, and other mental health struggles.
Why Recognizing Cognitive Distortions Matters
Learning to recognize cognitive distortions is a powerful step toward better mental health, but it’s important to understand that this is not the same as toxic positivity.
Toxic positivity is when people ignore real emotions and pressure themselves (or others) to “just stay positive” no matter what. That’s not helpful, and it’s not what this is about.
Instead, recognizing cognitive distortions is about noticing when your thoughts are making things harder than they need to be, and asking yourself:
“Is this thought helpful?”
“Is there a more balanced or realistic way to look at this?”
You’re not ignoring your emotions - you’re making space for them while also gently challenging the negative thoughts that might be adding extra stress, shame, or anxiety.
By doing this, you can:
Feel less overwhelmed or anxious
Build stronger self-esteem
Improve relationships
Make clearer, more confident decisions
Strengthen your emotional resilience
This kind of mindset shift is a key part of Cognitive Behavioral Therapy (CBT) and is proven to help people manage anxiety, depression, and everyday stress.
How to Start Noticing Your Cognitive Distortions
Pay attention to your self-talk – What do you say to yourself when something goes wrong?
Write down your thoughts – Journaling can help you spot patterns and themes.
Ask helpful questions – “Is this 100% true?” or “Would I say this to a friend?”
Practice self-compassion – Be kind to yourself as you unlearn old habits and build healthier thought patterns.
Final Thoughts
Cognitive distortions are something we all experience. But the good news is: you don’t have to be stuck in these patterns. By learning to recognize them, you give yourself the chance to shift your mindset and improve your mental well-being - without ignoring your feelings.
Need help with managing negative thoughts? Working with a mental health professional or learning CBT tools can help you move toward more realistic, balanced thinking. Reach out and see if we might be a good match!
