Polarized thinking

Sometimes called “all-or-nothing” or “black-and-white thinking,” this distortion

occurs when people habitually think in extremes without consideringTrusted
Source all the possible facts in a given situation.

When you’re convinced that you’re either destined for success or doomed to
failure, that the people in your life are either angelic or evil, you’re probably
engaging in polarized thinking.

This kind of distortion is unrealistic and often unhelpful because reality often
exists between the two extremes.

Overgeneralization
When people overgeneralize, they reach a conclusion about one event and
then incorrectly apply that conclusion across the board. In other words, you
might assume that one negative event means every subsequent event
thereafter will be negative too.

For example, you score low on one math test and conclude that you’re
hopeless at math in general. You may have a negative experience in one
relationship and then believe that you just aren’t good at relationships.

Overgeneralization has been associated with post-traumatic stress disorder

(PTSD) and other anxiety disorders.

Catastrophizing
This distorted thinking leads people to dread or assume the worst when faced
with the unknown — despite a lack of evidenceTrusted Source supporting
such predictions. When people catastrophize, ordinary worries can quickly
escalate.

For instance, an expected check doesn’t arrive in the mail. A person who
catastrophizes may begin to fear it will never arrive and that, as a
consequence, it won’t be possible to pay rent, and the whole family will be
evicted.

It’s easy to dismiss catastrophizing as a “hysterical” overreaction. Still, people

who have developed this cognitive distortion may have experienced repeated
adverse events — like chronic pain or childhood trauma — so often that they
fear the worst in many situations.

Personalization
One of the most common errors in thinking is taking things personally when
they’re not connected to or caused by you at all.

You may be engaging in personalization when you blame yourself for

circumstances that aren’t your faultTrusted Source, or are beyond your
control.

Another example is when you incorrectly assume that you’ve been

intentionally excluded or targeted.

Personalization has been associated with heightened anxiety and depression.

Mind reading
When people assume they know what others are thinking, they’re resorting to
mind reading. With this cognitive delusion, you may also assumeTrusted
Source that others are thinking negative thoughts about you.

It can be hard to distinguish between mind reading and empathy — the ability
to perceive and understand what others may be feeling.

To tell the difference between the two, it might be helpful to consider all the
evidence, not just the evidence that confirms your suspicions or beliefs.

At least one studyTrusted Source found that mind reading is more common
among children than adolescents or adults and is associated with anxiety.

Mental filtering
This distorted thought pattern involves the tendency to ignore positives
and focus exclusivelyTrusted Source on negatives. This is known as mental
filtering.

Interpreting circumstances using a negative mental filter is inaccurate and can

also worsen anxiety and depression symptoms.

ResearchersTrusted Source have found that having a negative perspective of

yourself and your future can cause feelings of hopelessness. These thoughts
may become extreme enough to trigger suicidal thoughts.

Discounting the positive

Like mental filters, discounting the positive involves a negative bias in
thinking. As the name suggests, discounting the positive essentially means
that you either dismiss or ignoreTrusted Source positive events.

People who tend to discount the positive don’t ignore or overlook something
positive. Instead, they explain it away as a fluke or sheer luck.

Instead of acknowledging that a good outcome results from skill, smart

choices, or determination, they assume that good results must be an accident
or anomaly.

When people believe they have no control over their circumstances, it can
reduce motivation and cultivate a sense of “learned helplessnessTrusted
Source.”

“Should” statements
When people find themselves thinking in terms of what “should” and
“ought”Trusted Source to be said or done, it’s possible that a cognitive
distortion is at work.

It’s rarely helpful to chastise yourself with what you “should” be able to do in a
given situation. “Should” and “ought” statements are often used by the thinker
to take on a negative view of their life.

These types of thoughts are often rooted in internalized family or cultural

expectations that might not be appropriate for an individual.

Such thoughts can diminish your self-esteem and raise anxiety levels.
Emotional reasoning
Emotional reasoning refers to the false belief that your emotions are the truth
— and that the way you feel about a situation is a reliable indicator of reality.

While it’s important to listen to, validate, and express emotion, it’s equally
important to judge reality based on rational evidence.

ResearchersTrusted Source have found that emotional reasoning is a

common cognitive distortion. It’s a pattern of thinking used by people with and
without anxiety or depression.

Labeling
Labeling is a cognitive distortion in which people classify themselves in a
negative wayTrusted Source following an undesirable event. For example,
they might reduce themselves or other people to a single — usually negative
— characteristic or descriptor, such as a “failure.”

When people label, they define themselves and others based on a single
event or behavior.

Labeling can cause people to berate themselves. It can also cause the thinker
to misunderstand or underestimate others.

This misperception can cause problems between people.

How can you change

these distortions?
The good news is that cognitive distortions can be corrected over time.

Here are some steps you can take if you want to change thought patterns that
may not be helpful:

Identify the troublesome thought

When you realize a thought is causing anxiety or dampening your mood, a

good first step is to figure out what kind of distorted thinking is taking place.

To better understand how your thoughts affect your emotions and behavior,
you may want to consider reading “Feeling Good: The New Mood Therapy” by
clinical psychologist Dr. David Burns. This book is considered by many to be
the definitive work on this subject.

Try reframing the situation

Look for shades of gray, alternative explanations, objective evidence, and

positive interpretations to expand your thinking.

You might find it helpful to write down your original thought, followed by three
or four alternative interpretations.

Perform a cost-benefit analysis

People usually repeat behaviors that deliver some benefit.

You might find it helpful to analyze how your thought patterns have helped
you cope in the past. Do they give you a sense of control in situations where
you feel powerless? Do they allow you to avoid taking responsibility or taking
necessary risks?
You can also ask yourself what engaging in cognitive distortion costs you.
Weighing the pros and cons of your thought patterns could motivate you to
change them.