Cognitive distortions are irrational or incorrect thought patterns that can lead to inaccurate interpretations of reality. These distortions can affect our perception, emotions and behaviors, generating discomfort and making it difficult for us to function. Identifying these distortions is essential to be able to modify them and improve our mental health.
1. Polarized thinking
This cognitive distortion is characterized by seeing things in extremes, without considering nuances or intermediate positions. Everything is black or white, good or bad, without allowing the possibility of gray. This can lead to a distorted view of reality and generate interpersonal conflicts by not being able to appreciate the complexity of situations.
Example:
A person with polarized thinking could consider that if not He is perfect at his job, he is a complete failure, without recognizing his achievements and efforts.
2. Overgeneralization
In this distortion, there is a tendency to draw general conclusions from a single experience or isolated fact. A negative event is extrapolated to all areas of life, generating a pessimistic and limiting vision.
Example:
After failing a job interview, someone might think that they would never You will be successful in your professional career, despite having previous skills and experience.
3. Mental filter
The mental filter consists of paying attention only to certain aspects of a situation, ignoring the positive elements. This can lead to a distorted interpretation of reality, focusing on the negative and dismissing the positive.
Example:
After receiving several compliments for a presentation, a person focuses solely on in a critical comment, minimizing the recognition received.
4. Mind reading
This distortion involves assuming that you know what others think without clear evidence, interpreting the actions of others as if they were motivated by negative thoughts towards oneself. This can lead to misunderstandings and conflicts in interpersonal relationships.
Example:
If a friend does not respond to a text message, it can be automatically interpreted that they are angry or disappointed, without considering other things. Possible reasons such as work or personal occupations.
5. Disqualification of the positive
In this distortion, achievements, successes or positive aspects of a situation are dismissed, attributing these events to luck, chance or minimizing their importance. This attitude can affect self-esteem and self-perception.
Example:
After getting a job promotion, someone might think that it was only because of favoritism and not because of their effort and abilities, ignoring their merits.
6. Negative global structure
Negative global structure involves focusing exclusively on the negative aspects of a situation, ignoring the positive elements. This can lead to a pessimistic and catastrophic view of reality, generating anguish and emotional discomfort.
Example:
In the face of a small error in a project, it can be assumed that the entire work is ruined and that they have failed completely, without considering the positive aspects and the possibility of correcting the error.
7. Labeling
In this cognitive distortion, there is a tendency to label oneself or others in a negative way, using derogatory terms or generalizations that limit people's perception. These labels can influence self-image and create limitations in personal development.
Example:
After making a mistake at work, someone might label themselves a failure, ignoring their capabilities and abilities.
8. Emotional thinking
This distortion implies considering that the negative thoughts one has are necessarily true, based solely on the emotions present at that moment. Emotions are given priority over rationality, generating biased interpretations of reality.
Example:
In a stressful situation, it can be assumed that everything will go wrong and that it will not be possible to face the challenges, without considering other more objective possibilities.
Identifying these cognitive distortions and working to modify them through cognitive-behavioral therapy, the practice of mindfulness and self-knowledge, can help improve mental health, encourage a more realistic view of reality and promote a more balanced emotional well-being.