What are COGNITIVE Distortions: Examples, Types and Exercises

Cognitive distortions are all those misinterpretations about reality, which prevent us from experiencing the situations that occur to us objectively, perceiving them only in an irrational and negative way. These types of distortions cause us to relate to our environment in a dysfunctional way. Our way of thinking and interpreting the world influences our emotions and therefore the way we feel. This is why it is vitally important to pay attention to our mental schemes and try to make them as positive and healthy as possible. In this article from Psychology-Online: Cognitive distortions: what they are, examples, types and exercises, we are going to explain to you in more detail what this topic consists of and finally we will let you know the way in which You can change these types of irrational thoughts or cognitive distortions for more positive and rational ones.

Index

1. Types of cognitive distortions: the most common
2. More types of cognitive distortions and examples
3. Exercise for cognitive distortions

Next we will mention what are some of the main cognitive distortions accompanied by examples:

• Perfectionism This type of cognitive distortion or irrational thinking causes us to have a rigid and inflexible idea about ourselves and how we should be to be able to act "correctly" and always do things right. Some examples of this would be when we believe that we cannot make any mistakes because otherwise, we will not be worth as much as people. When we pretend to be the perfect children, friends or partner, when we demand too much of ourselves, to the point of treating us badly if we cannot achieve what we want or what we think we should have in order to be successful.
• Overgeneralization. This type of cognitive distortion refers to the tendency that some people have to believe that something that has happened to them on some occasion will continue to happen many more times. Some examples of this would be people who had an accident and do not want to get into a car again because they think it can happen again or people who have suffered infidelity in a relationship and believe that the other partners they have are going to do the same same.
• Polarized thinking. This irrational thinking or cognitive distortion refers to those people who perceive everything in an extreme way. Some examples of this would be thinking that something, person or situation is wonderful or thinking that it is the opposite, that is, horrible. It would also be feeling extremely happy or extremely sad, being a totally good or extremely bad person. That is to say, in this type of thinking there is no middle ground, for the people who adopt it the world is black or white, there are no middle ground.
• Thought reading. It refers to having the belief that we can know what others think. Some examples of this could be when we talk in front of several people and we begin to think things such as: "they sure are making fun of me", "what I'm saying bored them already", "they think I'm a fool", etc. Or believe that one or more people are envious of us or that another person dislikes us when we have not even treated them, etc.

• Catastrophism. This type of cognitive distortion refers to the tendency that some people have to expect the worst of any situation without having any real and objective reason for it. Some examples of this type of distortion would be to think that the future will always be hopeless. The catastrophic thinking is, for example, being afraid to go on a trip because you have the belief that something is going to happen. accident on the road or thinking that a small stomach ache may be a serious disease.
• The negation. This distortion refers to denying problems, mistakes, and difficulties. Some examples of this type of irrational thinking would be the fact that a person does not admit that a adverse and difficult situation is causing pain, denying that you care about any situation and downplaying it, etc.
• Emotional reasoning. It refers to having the belief that things are the way I feel or how they make me feel. For example, when I feel that I am an unworthy person, I will have the belief that I really am, If I feel that I am a fool it is that I really am, if another person makes me feel bad it is because it is bad.
• Global labels. This type of cognitive distortion refers to taking into account only one or two of someone's personality traits and labeling them globally with that single trait. This can also be used for oneself. An example of this type of cognitive distortion would be not being good at languages ​​and for this reason alone to consider yourself an unintelligent person.
• Negativism. This type of cognitive distortion refers to the fact of giving too much importance to the negative things and devaluing the positive ones. Some examples of this would be thinking things like: “it will surely be a bad day”, “I will never be able to get what I want”, “that person will not like me”, etc.

Cognitive distortions are learned, therefore, they can be changed. Cognitive restructuring techniques of the cognitive-contuctual therapy in which the psychologist helps to refute and reconstruct cognitive schemes. Next, we will show you an exercise that will undoubtedly help you detect and eradicate the cognitive distortions that you experience and that, finally, you can learn to better manage your emotions.

1. Identify an emotion. Identify the emotion you are experiencing right now, be it sadness, anger, rage, etc. Realize what are the physical sensations that accompany that emotion, they can be for example: headache, stomach pain, dizziness, etc. any uncomfortable sensations that may appear. Perceive the relationship between emotion (mind) and physical sensations (body).
2. Identify your thoughts. Become aware of the type of thoughts you are having at the moment and identify them. For example, it may be that at that moment you are thinking things like: "how bad I feel", "how unfair life is", "everything goes wrong", "how scary I do that", etc.
3. Identify if it is a cognitive distortion. Finally, analyze what you are thinking and feeling and notice if you are having any cognitive distortion. He identifies which one it is and analyzes it objectively, managing to change it. For example, if you identify that you used catastrophism and you are afraid, for example, of going on a trip because you are going to have an accident, think that there are few real possibilities that this happens, that you can always take the necessary measures to avoid it and that you are not going to stop doing the things you like and fill yourself with new experiences traveling, etc.

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to Cognitive distortions: what they are, examples, types and exercises, we recommend that you enter our category of Cognitive psychology.

Riso, W. (2009). Cognitive therapy. Barcelona, ​​Spain, Editorial Paidós Ibérica.

Labrador, F. J., & Mañoso, V. (2005). Change in cognitive distortions of pathological players after treatment: comparison with a control group. International Journal of Clinical and Health Psychology, 5 (1).