Unhelpful Thinking Styles (Archived)

Unhelpful thinking styles are cognitive distortions that lead to biased and inaccurate views. This information handout describes common cognitive distortions, helping clients identify and address them.

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Professional version

Offers theory, guidance, and prompts for mental health professionals. Downloads are in Fillable PDF format where appropriate.

Client version

Includes client-friendly guidance. Downloads are in Fillable PDF format where appropriate.

Editable version (PPT)

An editable Microsoft PowerPoint version of the resource.

Overview

Unhelpful thinking styles, also known as cognitive distortions, are biased thought patterns. They often lead individuals to misinterpret or misjudge events in ways that can exacerbate emotional distress. Understanding these automatic, involuntary thought processes is a key intervention in cognitive behavioural therapy (CBT) (Beck, 1963).

This resource provides an overview of 10 common cognitive distortions. It can help therapists and clients identify, evaluate, and address these distortions, leading to more adaptive thinking and reduced emotional distress.

Why Use This Resource?

Unhelpful thinking styles are key concept in CBT. Recognizing and addressing these distortions can help bring about therapeutic change.

  • Supports psychoeducation in cognitive therapy.
  • Familiarises clients with common unhelpful thinking styles.
  • Helps recognize these cognitive patterns in clients' thought processes.

Key Benefits

Identification

Enables recognition of common cognitive distortions that lead to distress.

Clarity

Provides clear examples of distorted thinking styles, supporting client understanding.

Application

Assists with cognitive restructuring in therapy.

Who is this for?

Generalized Anxiety Disorder (GAD)

Persistent and excessive worry.

Obsessive Compulsive Disorder (OCD)

Intrusive thoughts and compulsions.

Major Depressive Disorder (MDD)

Pronounced low mood.

Personality Disorders

Longstanding emotional and interpersonal difficulties.

Other Difficulties

Unhelpful thinking styles are associated with a range of other difficulties, including low self-esteem, perfectionism, and social anxiety.

Integrating it into your practice

01

Educate

Introduce clients to the idea of unhelpful thinking styles.

02

Identify

Begin identifying unhelpful thinking styles during therapy sessions.

03

Self-Monitor

Help clients to monitor unhelpful thinking styles in different situations.

04

Intervene

Use key interventions such as decentring, costs-benefits analysis, and cognitive restructuring to address unhelpful thinking styles.

Theoretical Background & Therapist Guidance

Cognitive distortions are generally believed to stem from deeply ingrained schemas formed during development. According to Beck's cognitive model, these distortions emerge from a hierarchy of thoughts: automatic thoughts, intermediate beliefs, and core beliefs.

Cognitive distortions can take many forms, such as emotional reasoning (viewing feelings as facts) or mental filter (only paying attention to certain types of evidence). The cognitive model posits that these biases are a significant contributor to psychological distress, and addressing can help alleviate symptoms.

Clinicians are encouraged to familiarize themselves with the specific distortions listed in this resource and use them as a reference for therapeutic dialogue. By exploring cognitive content and assessing its validity, clinicians can help clients form more balanced perspectives.

What's inside

  • Comprehensive introduction to unhelpful thinking styles.
  • Descriptions of common cognitive distortions.
  • Guidance for discussing unhelpful thinking styles with clients.
  • Key references and recommended further reading.
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FAQs

Unhelpful thinking styles are habitual, automatic patterns of thinking that are often inaccurate. They can lead to misperceptions and emotional distress.
Addressing cognitive distortions can lead to improvements by helping clients think in more accurate ways, which in turn often alleviates emotional distress.
Yes, with guidance and support, clients can learn to identify these patterns in their thinking, facilitating self-reflection and symptom improvement.
Yes, many distortions are linked to particular disorders, such as catastrophizing with anxiety or black-and-white thinking with borderline personality disorder.

How This Resource Improves Clinical Outcomes

Utilizing this resource can have many clinical benefits:

  • Encourages increased awareness of unhelpful thinking styles.
  • Helps reduce distress through decentring and cognitive restructuring.
  • Enriches the psychoeducational aspect of cognitive therapy.

References And Further Reading

  • Beck, A. T. (1963). Thinking and depression: I. Idiosyncratic content and cognitive distortions. Archives of General Psychiatry, 9(4), 324-333.
  • Beck, A. T. (1976). Cognitive therapy and the emotional disorders. Oxford: International Universities Press.
  • Beck, A. T., Rush, A. J., Shaw, B. F., Emery, G. (1979). Cognitive Therapy of Depression. New York: Guilford Press.
  • Burns, D. (1980). Feeling good: the new mood therapy. New York: Morrow.
  • Clark, D.A. and Beck, A.T. (2010). Cognitive therapy of anxiety disorders: Science and practice. Guilford Press.