Cognitive distortions are patterns of negative thinking that can distort reality, fuel anxiety and depression, and hold us back in relationships and daily life. In therapy, identifying these unhelpful thoughts is often the first step toward change.
At Valley View Family Counseling, we work with clients to bring awareness to these automatic thoughts and gently challenge them through evidence-based approaches like Cognitive Behavioral Therapy (CBT). In this post, we’ll explore what cognitive distortions are, why they matter, and how therapy can help you recognize and reframe them.
What Are Cognitive Distortions?
Cognitive distortions are biased or irrational thought patterns that affect how we perceive ourselves, others, and the world. They tend to be automatic and habitual, often stemming from past experiences, core beliefs, or emotional states.
Everyone experiences cognitive distortions from time to time. However, when they occur frequently, they can reinforce negative emotions, impact decision-making, and contribute to mental health issues like anxiety, depression, and relationship conflict.
Why Identifying Cognitive Distortions Matters
Recognizing cognitive distortions is an essential skill in therapy because it empowers individuals to:
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Understand the connection between thoughts, feelings, and behaviors
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Break free from unhelpful mental patterns
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Build more balanced and flexible thinking
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Improve emotional regulation and communication
By becoming aware of distorted thinking, clients can begin to replace these patterns with healthier, more accurate perspectives.
10 Common Cognitive Distortions Explored in Therapy
Here are ten of the most common cognitive distortions we help clients identify during therapy sessions, along with examples and tips for challenging them:
1. All-or-Nothing Thinking
Also known as: Black-and-white thinking
This distortion involves viewing situations in extremes—everything is either a complete success or a total failure.
Example:
“If I’m not the best at my job, I’m a complete failure.”
Therapy Tip:
Therapists help clients look for the “gray areas” and recognize partial successes or progress.
2. Overgeneralization
Drawing sweeping conclusions based on a single event or limited evidence.
Example:
“I failed this one test, so I’ll never succeed in school.”
Therapy Tip:
We help you identify evidence that contradicts these broad assumptions.
3. Mental Filtering
Focusing only on the negative aspects of a situation while ignoring the positives.
Example:
“You mentioned one area I need to improve, so that means I did poorly overall.”
Therapy Tip:
Therapists often encourage clients to do a more balanced review of situations, acknowledging both strengths and growth areas.
4. Disqualifying the Positive
Rejecting or minimizing positive experiences or compliments.
Example:
“They said I did a great job, but they were just being nice.”
Therapy Tip:
We explore why it’s difficult to accept praise and work on building self-worth.
5. Jumping to Conclusions
Making negative interpretations without clear evidence. This includes:
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Mind reading: Assuming others are thinking badly of you.
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Fortune telling: Predicting that something bad will happen.
Example:
“She didn’t text back right away—she must be mad at me.”
Therapy Tip:
We teach clients to ask, “What evidence do I have?” and explore alternative explanations.
6. Catastrophizing
Expecting the worst-case scenario or blowing events out of proportion.
Example:
“If I make a mistake at work, I’ll get fired and never find another job.”
Therapy Tip:
We use thought experiments to help clients play out realistic outcomes and reduce anxiety.
7. Emotional Reasoning
Believing that something must be true because you feel it strongly.
Example:
“I feel worthless, so I must be worthless.”
Therapy Tip:
Therapists guide clients to differentiate between emotions and objective facts.
8. “Should” Statements
Using rigid rules about how things should be, often leading to guilt or frustration.
Example:
“I should always be productive. If I’m not, I’m lazy.”
Therapy Tip:
We help reframe these into more flexible and self-compassionate beliefs.
9. Labeling and Mislabeling
Attaching a negative label to yourself or others based on one event.
Example:
“I forgot that appointment—I’m so irresponsible.”
Therapy Tip:
We work on separating the behavior from identity and promoting more accurate self-talk.
10. Personalization
Blaming yourself for events that are outside your control, or taking things too personally.
Example:
“My partner is upset—it must be because of something I did.”
Therapy Tip:
We examine other possible factors and promote healthier boundaries.
How Are Cognitive Distortions Addressed in Therapy?
In therapy sessions, identifying and challenging cognitive distortions involves:
🧠 Thought Monitoring
Clients may be asked to keep a thought journal, tracking triggering situations and automatic thoughts.
🧠 Cognitive Restructuring
This is a CBT technique where distorted thoughts are replaced with more rational, balanced ones.
🧠 Socratic Questioning
Therapists ask guided questions to help clients evaluate the validity of their thoughts.
🧠 Role-Playing
Practicing responses to imagined situations helps clients test new, more helpful thinking styles.
The Role of Awareness and Compassion
It’s important to note that identifying cognitive distortions isn’t about judging yourself. In fact, many of these thought patterns were formed as protective mechanisms. In therapy, we approach them with compassionate curiosity—not criticism.
As awareness grows, clients often begin to notice their distortions in real time, allowing for more conscious choices and improved emotional regulation.
When to Seek Help
If you find yourself frequently overwhelmed by negative thoughts or feel stuck in unhelpful mental loops, therapy can help. Working with a trained mental health professional gives you the tools and support needed to reshape your thinking patterns and improve your quality of life.
At Valley View Family Counseling, we specialize in helping individuals, couples, and families recognize and shift cognitive distortions as part of a broader healing journey.