Cognitive Distortions
Some of the most common habits leading to depression and anxiety are also some of the most easily corrected. Cognitive distortions, also known as twisted thinking or distorted thinking, alter the way we see things and, therefore, how we feel. When our interpretation of events or people is altered by twisted thinking, it’s as if we are seeing the world through a distorted lens.
There are a number of distorted lenses to be aware of:
All-or-nothing/Black-or-white: Thinking in absolutes such as always, never, every, none… i.e. “I never do a good enough job on anything,” or “He never spends enough time with me.”
Jumping to conclusions: Expecting that a situation will turn out badly by interpreting the thoughts and beliefs of others without having adequate evidence, i.e. “She’s going to think I am ugly and boring…there’s no point on going on a date.”
“Should” statements: Inappropriately expecting things or people to be a certain way, i.e. “I should feel better by now,” or “life should be without inconvenience and suffering for me"
Emotional reasoning: Mistaking emotions for fact, i.e. “I feel embarrassed, therefore I must have looked like a fool,” “I feel like a bad mother, therefore I must be a bad mother.”
Magnification or minimization: Overestimating the importance of one’s mistakes and shrinking one’s achievements by attributing them to luck or chance. Recognizing only the negative aspects of a situation while ignoring the positive
Catastrophizing: Making something into a catastrophe, seeing only the worst possible outcome of a situation, i.e. feeling a slight headache and thinking one has brain cancer
Why do we think this way?
Our brains are designed to make connections between thoughts, ideas, actions, and consequences. The brain’s purpose is not to help us be happy — it’s to help us survive. Because the brain often operates from a survival standpoint, it tries to speed ahead in order to protect us and keep us prepared for the worst case scenario. Take, for instance, the examples outlined below using the lens of jumping to conclusions:
Say that I am on a hike in the woods. I come across a ravine that is about 500 feet deep and 50 feet wide separating me from a gorgeous view and fresh spring water. There is a very narrow rickety bridge that I consider using to get to the other side. My brain will likely send me the message, “You’re going to fail. Don’t even try it!” In this case, the brain is doing its job by warning me against potentially devastating consequences. I hear the brain’s warning and I ask myself, “What is the worst possible outcome? Is this action worth the risk (falling to my death)?”
Now consider a different scenario, in which I am searching for a new job opportunity. I see one job that feels like a stretch for me but could be a great opportunity for growth. The employer’s website is fancy and the job description looks intimidating. My brain might send the signal, “You’re going to fail. Don’t even try it!” Again, I hear the brain’s warning and I ask myself, “What is the worst possible outcome? The employer doesn’t call me back, causing me to feel silly? They do offer me the job and I can’t handle it? Is this action worth the risk?” You then challenge the brain’s knee-jerk reaction to protect you and make the determination that although it feels scary, it is worth the risk.
How to correct twisted thinking
Now that you are educated about the patterns of twisted thinking, you will notice them more in your every day life. When you catch yourself muttering the words always and never, for instance, take a moment to rephrase your statement with words like sometimes, often, or rarely. With practice, you can get better at challenging automatic thoughts. You can also share what you are working on with those around you and allow them to redirect you when they notice signs of twisted thinking.
If you’d like to learn more about the connection between thoughts, feelings and actions, click here for a helpful diagram!
