Several common thought distortions or “thinking errors” have been identified by psychologists who work with people suffering from mood disorders. While all of us make some of these mistakes at times, others have gotten into “thinking habits” that distort their reality. The following is a list and description of Common Thought Distortions:
All-or Nothing Thinking
Seeing people or events in absolute (black-or-white) terms, without recognizing the middle ground (e.g., success/failure; perfect/worthless).
Blaming yourself or others too much. Focusing on who is to blame for problems rather than what you can do about them.
Blowing things out of proportion, telling yourself that you won’t be able to handle something, or viewing tough situations as if they will never end.
Minimizing or dismissing positive qualities, achievements, or behaviors by telling yourself that they are unimportant or do not count.
Believing something is true because it “feels” true. Relying too much on your feelings to guide decisions.
Making negative predictions about the future, such as how people will behave or how events will play out.
Intolerance of Uncertainty
Struggling to accept or tolerate things being uncertain or unknown (e.g., repeatedly wondering “what if?” something bad happens).
Describing yourself or others using global, negative labels (e.g., making judgments about one’s character or name calling).
Jumping to conclusions about another person’s thoughts, feelings, or intentions without checking them out.
Focusing only on the negatives and ignoring the positives in a situation, such that you fail to see the “big picture.”
Dwelling on an unpleasant situation or wishing things were different, instead of accepting what has happened and finding ways to move forward.
Drawing sweeping conclusions on the basis of a single incident, such as when we say people or things are “always” or “never” a certain way.
Telling yourself that events relate to you when they may not.
“Should” and “Must” Statements
Focusing on how things or people “should” or “must” be. Treating your own standards or preferences as rules that everyone must live by.
Using Cognitive Behavioral Therapy (CBT) we teach individuals to analyze their thoughts that create anxiety, anger and other negative emotions and help them identify these thinking errors. Challenging them and learning more productive thinking habits can provide substantial relief from your negative emotions.