Cognitive Distortions – Unhelpful Thinking Styles (Extended)
Cognitive distortions (or ‘unhelpful thinking styles’) are ways that our thoughts become biased. Different cognitive biases are associated with different mental health problems. Accordingly, helping clients think in a more balanced way is a core component of cognitive behavioral therapy (CBT). This information handout describes 20 of the most clinically-relevant cognitive biases: all or nothing thinking, arbitrary inference, catastrophizing, disqualifying the positive, emotional reasoning, externalizing, fortune telling, hindsight bias, jumping to conclusions, labeling, magnification and minimization, mental filter, mind reading, overgeneralization, permissive thinking, personalizing, self-blame, “should” statements, social comparison, and thought-action fusion.
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Introduction & Theoretical Background
Cognitive distortions, cognitive biases, or ‘unhelpful thinking styles’ are the characteristic ways our thoughts become biased (Beck, 1963). We are always interpreting the world around us, trying to make sense of what is happening. Sometimes our brains take ‘shortcuts’ and we think things that are not completely accurate. Different cognitive short cuts result in different kinds of bias or distortions in our thinking. Sometimes we might jump to the worst possible conclusion (“this rough patch of skin is cancer!”), at other times we might blame ourselves for things that are not our fault (“If I hadn’t made him angry he wouldn’t have hit me”), and at other times we might rely on intuition and jump to conclusions (“I know that they all hate me even though they’re being nice”). These biases are often maintained by characteristic unhelpful assumptions (Beck et al., 1979).
Different cognitive biases are associated with different clinical
Therapist Guidance
Psychologists sometimes say “You can’t believe everything you think”. Many people think in distorted ways sometimes, and it sounds like this might be the case for you. Would you be willing to explore it with me?
Clinicians may consider giving clients helpful psychoeducation about automatic thoughts more generally and cognitive distortions in particular. Consider sharing some of these important details:
- Automatic thoughts spring up spontaneously in your mind in the form of words or images.
- They are often on the ‘sidelines’ of our awareness. With practice, we can become more aware of them. It is a bit like a theatre – we can bring our automatic thoughts ‘center stage’.
- Automatic thoughts are not always accurate: just because you think something, it doesn’t make it true.
- Automatic thoughts are often inaccurate in characteristic ways. Psychologists call these unhelpful ways of thinking ‘cognitive distortions’. Everyone thinks in distorted ways sometimes.
- Signs
References And Further Reading
- Beck, A. T. (1963). Thinking and depression: I. Idiosyncratic content and cognitive distortions. Archives of General Psychiatry, 9, 324-333. DOI: 10.1001/archpsyc.1963.01720160014002.
- Beck, A. T. (1964). Thinking and depression: II. Theory and therapy. Archives of General Psychiatry, 10, 561-571. DOI: 10.1001/archpsyc.1964.01720240015003.
- Beck, A. T., Rush, A. J., Shaw, B. F., & Emery, G. (1979). Cognitive therapy of depression. Guilford Press.
- Beck, J. S. (1995). Cognitive behavior therapy: Basics and beyond. Guilford Press.
- Burns, D. D. (1981). Feeling good: The new mood therapy. Penguin.
- Flavell, J. H. (1979). Metacognition and cognitive monitoring: A new area of cognitive–developmental inquiry. American Psychologist, 34, 906. DOI: 10.1037/0003-066X.34.10.906.
- Gilbert, P. (1998). The evolved basis and adaptive functions of cognitive distortions. British Journal of Medical Psychology, 71, 447-463. DOI: 10.1111/j.2044-8341.1998.tb01002.x.
- Kahneman, D. (2011). Thinking, fast and slow. Penguin.
- Noël, V. A., Francis, S. E., Williams-Outerbridge, K., & Fung, S. L. (2012). Catastrophizing as a predictor of