We have all experienced situations where our minds feel confused and uneasy. One cause is cognitive distortion, namely irrational and often negative thought patterns. These cognitive distortions can affect the way we see ourselves, others, and the world around us.
10 Types of Cognitive Distortions That Often Occur
Here are 10 common types of cognitive distortions and how they can affect our peace of mind:
1. Black and White Thinking
Black-and-white thinking is the tendency to see things in two extreme categories, without considering the gray areas in between. For example, if you are not perfect at something, you may feel like you are a complete failure. This mindset can make you feel depressed and never satisfied with yourself.
2. Overgeneralization
Overgeneralization occurs when you take one negative incident and think of it as a pattern that will continue to repeat itself. For example, if you fail one exam, you might think that you will always fail all exams. This can make you feel hopeless and lose motivation.
3. Mental Filtering
Mental filtering is excessive focus on the negative aspects of a situation while ignoring the positive aspects. For example, if you get lots of compliments but only one criticism, you may only focus on the criticism and feel worthless. This can damage self-confidence.
4. Positive Disqualification
Positive disqualification is the tendency to reject or downplay positive experiences on the grounds that they are unimportant or meaningless. For example, if someone compliments your work, you might think that they are just being nice or don't really mean it. This can make it difficult to feel happy and fulfilled.
5. Jumping to Conclusions
Jumping to conclusions is making negative assumptions without sufficient evidence. There are two main types: mind reading and divination. Mind reading is when you assume that other people are thinking negatively about you. A prediction is when you assume that something bad will happen in the future. Both types can make you feel anxious and worried.
6. Enlargement and Reduction
Exaggeration is the tendency to exaggerate the importance of a problem or mistake, while downplaying is the tendency to underestimate your abilities or achievements. For example, you may feel that a small mistake at work will ruin your career, or that your big achievements mean nothing. This can make you feel helpless and worthless.
7. Emotional Reasoning
Emotional reasoning is the belief that negative feelings reflect reality. For example, if you feel stupid, you might think that you are stupid. This mindset can keep you trapped in a negative cycle and make it difficult to see the situation objectively.
8. “Should” Statements
An “should” statement is a belief that you or someone else should behave in a certain way. For example, perhaps thinking that you should always be perfect or that others should always agree with you. When reality does not match these expectations, you can feel frustrated and disappointed.
9. Labeling
Labeling is the tendency to assign a negative label to oneself or others based on a single event or behavior. For example, if you make a mistake, you might label yourself as a “failure” or “stupid.” This can damage self-esteem and relationships with others.
10. Personalization
Personalization is the tendency to hold yourself responsible for negative events that are actually beyond your control. For example, if your friend is sad, you might think that it is because you are not supportive enough. This can make you feel guilty and burdened.
Overcoming Cognitive Distortions
Recognizing and overcoming cognitive distortions is an important step to achieving peace of mind. Here are some ways you can try:
- Be Aware of Thought Patterns : Try to recognize when you are experiencing cognitive distortions. Becoming aware of this thought pattern is the first step to changing it.
- Challenge Negative Thoughts : Ask yourself if there is evidence to support your negative thoughts. Try to look at the situation from a more objective point of view.
- Replace with Positive Thoughts : Try to replace negative thoughts with more positive and realistic thoughts. For example, instead of thinking "I always fail," try thinking "I may fail this time, but I can learn and try again."
- Practice Mindfulness : Mindfulness or mindfulness can help you stay focused on the present moment and reduce anxiety about the past or future.
Remember that cognitive distortions, as quoted from HelpGuide, can reduce peace of mind. These distortions also disrupt sleep, causing body tension, anxiety disorders, headaches, or stomach aches. Researchers also believe that cognitive distortions play a role in depression by persistently reinforcing negative views of oneself, experiences, and the world
By recognizing and addressing cognitive distortions, you can improve your peace of mind and mental well-being. Remember that change doesn't happen overnight, but with practice and patience, you can achieve a healthier, happier mind.
Hopefully this article helps you understand more about cognitive distortions and how to deal with them. Keep thinking critically and wisely!
