I’ve always said I will keep my column simple, and explain mental health and well-being in plain language, so please excuse me using the term ‘Cognitive Distortions’!
In plain English, they are patterns of thinking, or thought distortions that can lead to negative emotions and behaviours, even when there is no real basis for them.
They are something which can affect anyone and from time to time.
They all share a common theme, they involve taking a situation and twisting it in some way, so that it appears more negative or threatening than it really is.
For example, all or nothing thinking. This is when we see things in black-and-white terms, with no shades of grey in between.
Such as if we make a mistake at work, we might think 'I’m a total failure' or 'I’m never going to get this right'.
This kind of thinking can be very damaging, as it can lead us to feel hopeless or helpless and can even stop us from trying in the first place.
Another common thought distortion is catastrophising. This is when we imagine the worst-case scenario, in a given situation, even if it is unlikely to happen.
For example, if we are going to give a presentation at work, or maybe a speech at a wedding, we might imagine ourselves stumbling over our words, forgetting our points, and being laughed at by everyone.
Over-generalisation is another common distortion. This is when we make sweeping conclusions based on a single negative event or experience.
For example, if we have a bad date, we might conclude that 'I’m never going to find love' or 'all men/women hate me'. This kind of thinking can be very limiting, as it can prevent us from seeing the bigger picture. It can hold us back.
Finally, personalisation is a distortion that involves taking things too personally, even if they have nothing to do with us.
For example, if our boss seems stressed out, we might think 'she’s mad at me' or 'I must have done something wrong'. This kind of thinking can be very self-defeating, as it can lead us to feel responsible for things that are outside of our control.
Remember, cognitive distortions are a natural part of being human. Everyone engages in them from time to time.
Problems arise when we get so stressed or anxious that we start to think in these terms more often. This can lead us to feel like we are in constant danger, even when there is no real threat.
As I frequently say, the more we understand about how our minds work, and the more we talk about our mental health in everyday conversations, the more we can all benefit from better mental health and well-being.
Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England wellbeing@martinfurber.com
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