The TEN Cognitive Distortion Patterns in Reasoning

The 10 Distorted Patterns

By, Lenin Silva 

  Filtering (Mental Filtering)

• Focusing selectively on the negative aspects of a situation or event, while ignoring the positive.
• For example, after giving a presentation, an individual with filtering may dwell on the one negative comment they received, while ignoring all the positive feedback.

Disqualifying the Positive (Discounting the Positive)

• Minimizing or dismissing positive accomplishments or feedback.
• For example, an individual who disqualifies the positive may attribute their success on a test to luck, rather than their own hard work and preparation.

Jumping to Conclusions (Mind Reading and Fortune Telling)

• Making assumptions about the thoughts and feelings of others without any evidence.
• For example, an individual who mind-reads may assume that their boss is disappointed in them, even though their boss has not said anything to indicate this.

Magnification and Minimization

• Exaggerating or downplaying the significance of events, situations, or one's own abilities.
• For example, an individual who magnifies may view a minor mistake as a major catastrophe.

Emotional Reasoning

• Believing that one's emotions are always accurate reflections of reality.
• For example, an individual who engages in emotional reasoning may assume that they are a bad person because they feel guilty about something they did.
  

Should Statements

• Imposing rigid and unrealistic expectations on oneself or others.
• For example, an individual who uses should statements may tell themselves that they should always be perfect, even though this is unrealistic and unattainable.

Labeling and Mislabeling

• Applying oversimplified and negative labels to oneself or others.
• For example, an individual who labels may call themselves a failure after making a mistake.

Personalization and Blame

• Taking excessive responsibility for negative events or situations, even when those events are outside of one's control.
• For example, an individual who personalizes may blame themselves for their friend's bad mood, even though they had nothing to do with it.

Cognitive distortions are common thought patterns that can lead to a variety of psychological problems, including anxiety, depression, and relationship difficulties. If you recognize yourself in any of the examples above, it is important to be aware of these cognitive distortions and to challenge them when they occur. With practice, you can learn to think more realistically and positively, which can lead to improved mental and emotional well-being.