Identify the Distortion

COGNITIVE DISTORTIONS:  The way you think influences how you feel and behave. Here is a list of common distortions that you should keep an eye out for.  Recognizing them is the first step in changing them.  These distortions can alter your perspective in various situations and cause more intense negative emotional reactions.


1.  ALL-OR-NOTHING THINKING:

You see things in black and white categories. If your performance falls short of perfect, you see yourself as a total failure.  There are no "shades of gray" in your thinking.


2.  OVERGENERALIZATION:

You see a single negative event as a never-ending pattern of defeat.


3.  MENTAL FILTER:

You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that discolors the entire beaker of water.


4.  DISQUALIFYING THE POSITIVE:

You reject positive experiences by insisting they "don't count" for some reason or another. In this way you can maintain a negative belief that is contradicted by your everyday experiences.


5.  JUMPING TO CONCLUSIONS:

You make a negative interpretation even though there are no definite facts that convincingly support your conclusion.

    Mind Reading: You arbitrarily conclude that someone is reacting negatively to you, and you don't bother to

            check this out.

    The Fortune Teller Error: You anticipate that things will turn out badly, and you feel convinced that your 

            prediction is an already established fact.


6.  MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION:

You exaggerate the importance of things (such as your failure or someone else's achievement) or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other person's imperfections). 


7.  EMOTIONAL REASONING:

You assume that your negative emotions necessarily reflect the way things really are: "I feel it, therefore it must be true."


8.  SHOULD STATEMENTS:

You try to motivate yourself with shoulds and shouldn'ts, as if you had to be whipped and punished before you could be expected to do anything. "Musts" and "oughts" are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment.


9.  LABELING AND MISLABELING:

This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: "I'm a loser." When someone else's behavior rubs you the wrong way, you attach a negative label to him: "He's an inconsiderate louse." Mislabeling involves describing an event with language that is highly colored and emotionally loaded.


10.  PERSONALIZATION:

You see yourself as the cause of some negative external event which in fact you were not primarily responsible for.


You see yourself as the cause of some negative external event which in fact you were not primarily responsible for.

From Feeling Good, by David D. Burns, M.D.


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