What are Cognitive Distortions?
Cognitive distortions are irrational beliefs or thought patterns that can lead to inaccurate or unhelpful interpretations of reality. They can lead to a range of mental health problems, including depression and anxiety. Cognitive distortions are a major focus of Cognitive Behavioural Therapy (CBT), a popular form of psychotherapy. In CBT, these distortions are identified and challenged in order to help people change their thinking and behaviour.
The 11 Cognitive Distortions Identified in CBT
CBT identifies 11 common cognitive distortions that can lead to negative thinking and behaviour. These distortions are:
1. All-or-nothing thinking: This is the belief that something is either ‘all good’ or ‘all bad’, with no shades of grey in between.
2. Overgeneralisation: This is the tendency to view a single event or experience as an overall pattern of events.
3. Mental filter: This is the tendency to focus on the negative aspects of a situation while ignoring the positive.
4. Disqualifying the positive: This is the tendency to discount or dismiss any positive experiences or feedback.
5. Jumping to conclusions: This is the tendency to make assumptions or draw conclusions without enough evidence.
6. Magnification (catastrophising): This is the tendency to exaggerate the importance or seriousness of a situation.
7. Emotional reasoning: This is the belief that how you feel reflects the truth of a situation, rather than looking at the facts.
8. Should statements: This is the tendency to use ‘should’ or ‘must’ statements when thinking or talking about yourself or others.
9. Labelling: This is the tendency to label yourself or others based on a single event or experience.
10. Personalisation: This is the tendency to take responsibility for things that are out of your control.
11. Blaming: This is the tendency to blame yourself or others for a situation, rather than looking at the bigger picture.
How Can CBT Help with Cognitive Distortions?
CBT is a form of psychotherapy that can help people to identify and challenge their cognitive distortions. It involves examining and changing thought patterns, behaviours and emotions in order to reach desired goals.
In CBT, therapists help their clients to identify their cognitive distortions and to challenge them. This involves looking at the evidence for and against the distortion, and considering alternative explanations.
Therapists also help their clients to develop coping strategies to deal with situations that may trigger cognitive distortions. This involves teaching clients to be mindful of their thoughts and to challenge any irrational beliefs.
CBT can be a very effective treatment for a range of mental health problems, including depression and anxiety. It can help people to identify and challenge their cognitive distortions, and to develop healthier thought patterns and behaviours.
FAQs
What are cognitive distortions?
Cognitive distortions are irrational beliefs or thought patterns that can lead to inaccurate or unhelpful interpretations of reality. They can lead to a range of mental health problems, including depression and anxiety.
What are the 11 cognitive distortions identified in CBT?
The 11 cognitive distortions identified in CBT are: all-or-nothing thinking, overgeneralisation, mental filter, disqualifying the positive, jumping to conclusions, magnification (catastrophising), emotional reasoning, should statements, labelling, personalisation and blaming.
How can CBT help with cognitive distortions?
CBT is a form of psychotherapy that can help people to identify and challenge their cognitive distortions. It involves examining and changing thought patterns, behaviours and emotions in order to reach desired goals. Therapists help their clients to identify their cognitive distortions and to challenge them, as well as to develop coping strategies to deal with situations that may trigger cognitive distortions. CBT can be a very effective treatment for a range of mental health problems, including depression and anxiety.