A List of Cognitive Distortions (and How to Overcome Them)

Negative thoughts can take over without us even realizing it. A tough day at school might make someone think, Nothing ever goes right for me. A small criticism could feel like proof that they’re not good enough. A list of cognitive distortions can help people identify and adjust thought patterns that may be making them feel worse.

In this article, we’ll explain what cognitive distortions are, why they happen, and how they can impact the way we think and feel. We’ll also go over common examples and discuss strategies to overcome them.

What are Cognitive Distortions?

Cognitive distortions, also called thinking errors or faulty thinking, are patterns of negative thoughts that can make people feel worse and even contribute to depression. Aaron Beck, a psychiatrist, was the first to identify them [*].

These unhelpful thoughts can change the way a person feels and acts. They come from deep beliefs about themselves, other people, and the world. If someone believes something negative, their brain might turn even normal or good situations into bad ones.

Note that cognitive distortions don’t just affect depression — they can also make people experience more stress and anxiety.

List of Cognitive Distortions and How to Overcome Them

When our minds get stuck in distorted thinking, it can make us see things in a way that isn’t true or fair. The good news is that these thoughts can be changed.

Below, we’ll go over some cognitive distortions examples and helpful ways to overcome them.

All or nothing thinking

All-or-nothing thinking, also called black-and-white thinking, happens when someone sees things as either all good or all bad, with no middle ground. Given that this kind of thinking ignores the gray areas in life, it can be hard for someone to see their progress, small successes, or other possibilities.

For example, an adult might think, “If I don’t stick to my diet perfectly, I’ve completely failed,” and give up after one small mistake. Or a child might say, “If I don’t win the game, I’m terrible at sports,” instead of appreciating their effort and improvement.

To overcome all-or-nothing thinking, try to focus on progress instead of perfection. Unlike perfection, which is impossible to achieve all the time, progress allows for small wins that increase confidence.

Overgeneralization

Overgeneralization is when a person takes one bad experience and believes it will always happen that way. In other words, they apply a single negative event to everything in their life [*].

For example, if a person fails a test, they might think they’re “terrible” and will never be good at anything. In reality, it was just one test, and it doesn’t mean they can’t improve or do well next time.

This kind of thinking can make us feel hopeless or afraid to try new things. One helpful strategy to stop this pattern is looking at the evidence. You can ask yourself: Is this really true all the time? Can I think of a time when things went differently?

Mental filter

Mental filtering occurs when someone pays attention only to the negative aspects of a situation while ignoring the positives. Even if most things go well, they might dwell on what went wrong. This way of thinking is unhealthy because it makes people feel more unhappy than they need to be.

A student who gives a presentation in class might focus only on the one time they stumbled over a word. Even if their teacher and classmates thought they did a great job, they may only remember the small mistake.

When something goes wrong, it’s important to take a step back and ask if there were any positives in the situation. You can also get a second opinion by talking to a trusted friend, therapist, or family member about the situation. They may help you see the good parts you missed.

Discounting the positives

Someone disqualifying the positive refuses to believe the good things about themselves. They brush off compliments or tell themselves that their successes don’t matter, which can make them feel unworthy. It prevents people from recognizing their strengths.

A child who discounts the positives might brush off a kind compliment from a friend. If another child says, “You’re really good at drawing!” they might respond, “No, I just got lucky,” or “It’s not that great.”

If a person catches themselves dismissing good things, they can ask: Would I say this to a friend? Treating ourselves with kindness can help shift our perspective.

Jumping to conclusions

When an individual “jumps to conclusions,” they assume they know what will happen or what others are thinking. Anxiety, fear, or insecurity can drive people to assume the worst. If someone has been hurt or deceived before, they may also be more likely to assume negative intentions.

Research shows that this cognitive distortion can cause problems in daily life. Someone may end up believing things that are false or even extreme. Studies suggest a link between jumping to conclusions and delusional beliefs, especially paranoia [*].

For example, someone might overhear coworkers whispering and immediately assume they are talking negatively about them — instead of considering other possibilities.

Instead of guessing or assuming, a person will benefit from taking time to look at the evidence. When we slow down and gather facts, we are less likely to jump to the wrong conclusion based on our emotions or past experiences.

Magnification

In this cognitive distortion, someone makes a problem seem much bigger than it really is. Instead of seeing the situation realistically, a person blows it out of proportion.

Magnification can involve saying things like “My whole day is ruined!” because of one problem, like spilling coffee in the morning or getting stuck in traffic.

It’s important to keep in mind that a setback does not have to be a major disaster every time. In reality, most setbacks are just temporary and manageable. Practicing gratitude also helps. Shift your focus to the good parts of the day. Even if one thing went wrong, ask, what went right?

Emotional reasoning

Emotional reasoning occurs when someone believes that something is true solely because they feel it. While emotions provide valuable information about our experiences, we need to understand that they are not always reliable indicators of reality. Feelings can be influenced by stress and our beliefs.

For example, a person experiencing loneliness may believe that no one cares about them, despite having supportive friends and family. Another example is a person who feels guilty about relaxing and assumes they must always be productive to be a good person.

To challenge emotional reasoning, ask yourself: Just because I feel this way, does it make it true? Learning to distinguish emotions from facts can promote more rational thinking.

Should statements

“Should statements” involve setting rigid expectations for ourselves or others. People who think this way believe things have to happen a certain way. When things don’t go as they expect, they feel sad or upset.

Imagine thinking, “I have to be productive all the time,” and then feeling bad when you relax. Or if you expect a friend to text back quickly and they don’t, you could feel upset.

Practicing self-compassion helps us replace these harsh thoughts with more understanding. It’s also beneficial to focus on what’s helpful, not just ideal. For example, instead of “I should have finished everything today,” say, “I did my best, and I can continue tomorrow.”

Labeling

Labeling is when someone defines themselves or others using extreme and negative words. This type of thinking is extreme and unfair because it doesn’t allow for growth or improvement. It’s based on the belief that one event or trait represents the whole person.

An example is someone struggling with social anxiety calling themselves “awkward” or “a loser” after feeling nervous in a conversation. Labeling also happens when people judge others based on one action. For example, a parent labeling their child as “lazy” because they don’t clean their room.

The problem with labeling is that it oversimplifies people and situations. Instead of making negative judgments about ourselves or others, it’s more helpful to recognize that people are complex and capable of change.

Personalization

Personalization happens when people take things too personally and believe they caused a problem, even if other things were involved.

For example, if a friend is in a bad mood, a person might think it’s their fault or they did something wrong. Or a child might believe that their parents got divorced because they were being a bad kid.

Realizing that we’re not to blame for everything can help us feel less guilty and stressed. Another helpful tip is to look at the bigger picture. Ask yourself: “What else could have caused this?”

The Bottom Line

Challenging cognitive distortions helps us see things more clearly. It allows us to feel better about ourselves. Everyone has negative thoughts sometimes, but that doesn’t mean they are always true!

If you ever feel like these thoughts are making life harder, you don’t have to figure it out alone. Talking to a therapist can help. If you’re a parent or caregiver with a child or teen who’s stuck in negative thinking, reaching out to a child therapist can make a big difference.

A therapist can help them recognize unhelpful thought patterns and develop coping strategies. Our CBT Worksheets and Coping Skills Worksheets provide knowledge and exercises that help challenge negative thoughts.

References:

1. Rnic, K., A Dozois, D. J., & Martin, R. A. (2016). Cognitive Distortions, Humor Styles, and Depression. Europe's Journal of Psychology, 12(3), 348. https://doi.org/10.5964/ejop.v12i3.1118
2. APA Dictionary of Psychology. (n.d.-b). https://dictionary.apa.org/overgeneralization
3. Peinado, V., Valiente, C., Contreras, A., Trucharte, A., & Vázquez, C. (2024). Unravelling the jumping to conclusions bias in daily life and health-related decision-making scenarios. Personality and Individual Differences, 230, 112782. https://doi.org/10.1016/j.paid.2024.112782