Why Am I Thinking This Way? The Unhelpful Thinking Styles We All Experience
Cognitive distortions—often referred to as cognitive biases or “unhelpful thinking styles”—are the ways our minds can mislead us, leading to skewed perceptions of reality. Introduced by Aaron Beck in the 1960s, this concept shows how our brains sometimes take shortcuts that result in misunderstandings.
What Are Cognitive Distortions?
The other day, my young son (our family comedian) looked at me inquisitively and asked, “Mother … Are you wearing your glasses to look smarter?” It made me chuckle, but it also got me thinking about how often our perceptions can be influenced by biases, even in something as simple as wearing glasses. This little exchange is a perfect example of how cognitive distortions can skew our understanding of ourselves and others.
Every day, we interpret our surroundings, but our brains can leap to conclusions that aren’t entirely accurate. For instance, you might think, “If my friend didn’t text back, they must be upset,” or “I messed up one part of my presentation; now I’m definitely getting fired.” Other times, you may assume, “Everyone at the party thinks I’m awkward,” even when that’s far from the truth.
These thought patterns can be reinforced by underlying beliefs we hold about ourselves and the world (Beck et al., 1979). Our feelings are shaped by these interpretations, filtered through our beliefs. When our beliefs are distorted, it can lead to negative emotions. Recognising and reassessing these automatic thoughts is a cornerstone of cognitive therapy, helping individuals identify these unhelpful “thinking traps.”
Common Distortions
You might recognise some of these common distortions in your own thinking:
All-or-Nothing Thinking: Viewing things as black or white (e.g., “I either ace every project or I’m a total failure”).
Disqualifying the Positive: Ignoring positive feedback (e.g., “Sure, they said I did well, but they were just being nice”).
Emotional Reasoning: Basing conclusions solely on feelings (e.g., “I feel scared, so I must be in danger”).
Jumping to Conclusions: Making hasty assumptions (e.g., “They didn’t invite me; they must not like me”).
Labeling: Assigning negative labels to ourselves (e.g., “I’m such a failure for missing that deadline”).
Magnification and Minimisation: Exaggerating negatives while downplaying positives (e.g., “I forgot one detail; I’m terrible at my job”).
Mental Filter: Focusing on one negative aspect (e.g., “I got one piece of criticism; I’m a complete failure”).
Overgeneralisation: Making broad conclusions from one incident (e.g., “I didn’t get that job; I’ll never find one”).
Personalising: Blaming yourself for external events (e.g., “She didn’t smile; I must have done something wrong”) or taking too much responsibility for certain situations.
Should Statements: Holding rigid beliefs about how things should be (e.g., “I should always be perfect”).
What Do I Do About Them?
Cognitive distortions are a normal part of being human, but recognising and challenging them can significantly enhance our emotional well-being.
Recognising and challenging these distortions is a crucial step in improving mental well-being. One effective way to address cognitive distortions is by practising mindfulness, which allows individuals to observe their thoughts without judgment. From there, they can identify patterns such as overgeneralisation, catastrophising, or black-and-white thinking. Once these distortions are recognised, they can be countered by questioning the evidence supporting them and considering alternative, more balanced thoughts. Focusing on facts can be incredibly powerful. Rather than relying on assumptions or emotions, ask yourself, “What evidence do I have to support this thought?” By grounding yourself in the facts, you can begin to see the situation more clearly and avoid falling into distorted thinking patterns like overgeneralisation or catastrophising. For instance, replacing “I always fail” with “I have faced challenges before, but I have also succeeded and can learn from this experience” promotes a healthier, more balanced perspective. Over time, this combination of mindfulness and fact-checking helps reframe distorted thoughts, reduce anxiety, and foster greater emotional resilience.
By becoming aware of these unhelpful thinking styles, you can take steps toward a more balanced and fulfilling life. The next time negative thoughts creep in, remember: you have the power to rethink and reshape your perceptions!