Cognitive Distortions: Understanding and Overcoming Negative Thoughts with a Psychologist in Melbourne

What Are Cognitive Distortions?

Irrational thought patterns, known as cognitive distortions, can adversely influence our mood and perceptions. These negative thinking patterns are often associated with mood disorders such as depression, anxiety. By identifying unhelpful thought patterns we have the opportunity to shift them to more accurate, flexible, and realistic perspective, and these changes can improve our mood and mental well-being.

Evolutionary psychology has found that cognitive distortions stem from evolutionary psychological mechanisms designed for rapid defensive reactions against potential threats. Such adaptations were likely beneficial for survival by enhancing our ability to recognise threats and move out of a life threatening situation – to spot the danger of a lion approaching for example. These same adaptations can be triggered in present day by things that are stressful, but not life threatening – however our physical and emotional reaction is the same! Learning how to recognise when these survival and coping adaptations have been triggered and learning how to manage them can help us move away from patterned and engrained survival responses.

Common Cognitive Distortions

Cognitive distortions are recurrent, inaccurate or unrealistic patterns of thinking that typically have a negative bias. These irrational patterns in our thought processes often encompass assumptions and regulations that can restrict or impede us. These thought patterns can have a significant impact on our emotional state and mood, often increasing painful emotions. Cognitive distortions can also exacerbate physical health conditions, such as chronic pain, by intensifying negative emotions and stress.

Recognising these cognitive biases helps empower individuals to identify their own unhelpful thought patterns and start changing them. The upcoming sections of this blog will delve into some of the most widespread cognitive distortions by offering examples sharing how they impact our behaviour as well as our mental wellbeing.

All-or-Nothing Thinking

All-or-nothing thinking, alternatively termed black-and-white or polarised thinking, is the tendency to perceive situations only in extreme terms rather than acknowledging nuanced differences. These thoughts are quite extreme with no room for movement or flexibility.

All-or-nothing thinking is particularly prevalent in individuals with eating disorders, where the perception of food and body image is often viewed in extreme terms.

An example of an all-or-none thought is the belief that anything short of perfection equates to being a complete failure—a perspective that can drives unrealistically high standards and high levels of anxiety.

Other examples of all-or-none thoughts include:

• employing selective filters,

• engaging in polarisation,

• making sweeping generalisations,

• disregarding positives,

• hastily drawing conclusions,

Each indicative of an all-or-nothing mentality.

Overgeneralisation

Overgeneralisation is a thinking mistake in which someone draws wide-ranging conclusions from a since experience or example. For instance, failing one exam might lead you to believe, “I fail at everything I do.” Such thoughts can result in feelings of defeat and despair because they imply that this single negative event is indicative of all future outcomes.

Overgeneralisation can also impact individuals undergoing grief counselling, where a single negative event may be perceived as indicative of a broader trend of loss and despair.

By confronting overgeneralisation, people can develop an outlook on their life experiences that’s more grounded in reality. This shift in perspective is beneficial for emotional health.

Mental Filtering

Mental filtering results in an individual paying attention only to the negative parts of a scenario, which distorts their sense of reality. If you concentrate on a singular piece of criticism amidst numerous accolades for your work, it can lead to undue feelings of failure. This tendency magnifies unfavourable aspects and plays a substantial role in shaping one’s emotional well-being by promoting pessimism.

Mental filtering is often reported by people who have experienced trauma and PTSD (e.g. attachment trauma, survivors of sexual abuse etc). This is because their mind has responded to the trauma and is trying to protect the individual against further negative and painful events, and so becomes “over-focussed” on the possibility of a negative or painful outcome.

Disqualifying the Positive

Disqualifying the positive is a type of cognitive distortion that involves recognising positive experiences yet invalidating them. For example, one might receive a commendation for their performance and then undermine it with thoughts like “They’re just being polite.” Such thought patterns lead to minimising or discarding positive events, perpetuating persistent negative thinking.

Disqualifying the positive is often linked to one’s perception of self, impacting identity and self-esteem. By disqualifying the positive, individuals can perpetuate negative perceptions of themselves, leading to poorer outcomes in how they perceive themselves across a range of domains (self-esteem, body image, sexual health etc).

Embracing and valuing positive feedback can disrupt the continuous cycle of negative thought patterns, nurturing an enhanced perception of oneself.

Jumping to Conclusions (Mind Reading or Fortune Telling)

A cognitive distortion known as jumping to conclusions occurs when people make assumptions that lack adequate support, resulting in mistaken beliefs and conclusions. This can result in mind reading—making baseless negative guesses about what others are thinking—or fortune telling—predicting negative future events without any proof, which can cause undue worry.

Effective stress management techniques can help individuals recognise and challenge the assumptions they make when jumping to conclusions, leading to a more balanced perspective.

Recognising the presence of both mind reading and fortune telling is crucial because these patterns can culminate in unwarranted negative feelings and misinterpretations within interpersonal connections. By identifying this kind of distorted thinking, individuals have the opportunity to pursue factual evidence and employ a more logical perspective toward their thoughts and engagements with others.

Catastrophising and Post Traumatic Stress Disorder

Catastrophising entails magnifying the importance of a problem and envisioning the most disastrous outcome. It is characterised by thoughts such as, “If I don’t achieve X outcome, my life will be destroyed,” which reflect an anticipation of extreme negative possibilities coupled with exaggerated ‘what if’ propositions and a distorted view on the probabilities or significance of events.

Individuals can manage their fear reactions and achieve a more balanced perspective regarding possible consequences by assessing how realistic these worst-case scenarios are. This cognitive distortion leads to expecting doom in situations where it is not warranted and heightens fear and anxiety.

Emotional Reasoning

Emotional reasoning is the process of regarding one’s emotions as evidence of truth. For instance, when someone feels anxiety in a certain context, they might infer that it signifies danger by thinking “This must be dangerous.” Despite being frequent, relying on feelings as factual according to emotional reasoning does not hold up since this form of cognitive distortion rests upon using emotions rather than facts to assess situations and concluding that those feelings are reflective of actuality.

Recognising that our emotions may not always align with the true state of affairs allows people to confront the fallacy inherent in emotional reasoning and embrace a more logical point of view.

Should Statements

Phrases starting with ‘should’ typically establish strict guidelines, which can cause sensations of guilt or annoyance when they fail to be achieved. For instance, if you believe “I should always succeed,” not reaching success could provoke feelings of culpability. The utilisation of ‘should’ phrases tends to set uncompromising standards that frequently lead to guilt and frustration.

Substituting ‘should’ statements for more adaptable terminology aids in diminishing the pressure one might place on oneself and fosters an attitude of self-compassion.

Labelling and Mislabelling

Assigning oneself or others to a specific negative characteristic as a result of an isolated event can lead to skewed self-views. For instance, believing “I’m a failure” following one mishap is an example of judging oneself (place a label on one-self) impacting both self-esteem and interpersonal connections.

Recognising judgements and labels is important for individuals to improve their emotion regulation skills and promote better relationships and healthier levels of self-esteem.

Personalisation and Social Anxiety

Personalisation is a type of cognitive distortion in which an individual incorrectly assigns blame to themselves for circumstances, often ignoring the multitude of factors at play. Take this scenario: you may conclude that it’s entirely your fault your friend is feeling down when, in reality, numerous elements could be contributing to their mood. This habit can culminate in unwarranted guilt and tension that negatively impacts one’s everyday life and mental well-being.

By identifying and managing personalisation beliefs, individuals can hold a more realistic and accurate perspective regarding their level of personal responsibility.

Cognitive Distortions in Different Contexts

Cognitive distortions can affect various aspects of our lives, including our self-perception, relationships, and overall mental health.

Self-Perception

Cognitive distortions can significantly impact our self-perception, leading to negative self-talk, low self-esteem, and self-doubt. For example, individuals with obsessive-compulsive disorder (OCD) may experience intrusive thoughts that distort their self-perception, leading to feelings of guilt, shame, or anxiety. A therapist in Melbourne can help individuals identify and challenge these distortions, promoting a more realistic and compassionate self-image.

Relationships

Cognitive distortions can also affect our relationships, leading to misunderstandings, conflicts, and emotional distress. For instance, individuals with social anxiety may experience distorted thinking patterns that lead them to believe they are being judged or rejected by others. A clinical psychologist in Melbourne can help individuals recognise and address these distortions, improving their communication skills and relationships.

The Impact of Cognitive Distortions

Cognitive distortions can have a profound impact on our mental health and wellbeing. If left unaddressed, these distortions can contribute to the development of mental health issues, such as depression, anxiety, and post-traumatic stress disorder (PTSD). Furthermore, cognitive distortions can exacerbate existing mental health conditions, making it challenging to manage symptoms and achieve recovery. A private practice in Melbourne can provide a safe space for individuals to explore their cognitive distortions and develop effective coping strategies.

In conclusion, cognitive distortions are a common phenomenon that can affect various aspects of our lives. By understanding and addressing these distortions, individuals can develop a deeper understanding of themselves and improve their mental health. If you’re struggling with cognitive distortions or mental health issues, consider seeking support from an experienced psychologist in Melbourne.

Techniques to Manage Cognitive Distortions

Tackling cognitive distortions involves identifying and managing negative thoughts that influence our emotional state and actions. Cognitive Behavioural Therapy (CBT) is an evidenced based therapy which is often used to identify and restructure unhelpful thoughts.

Experienced psychologists can play a role in guiding individuals through these techniques, ensuring they are effectively applied to address cognitive distortions.

CBT helps us to assess the pros and cons of cognitive distortions, differentiate between what’s factual and what’s merely opinion-based, and re-contextualise scenarios to facilitate shifts in rigid and distorted thought patterns. The following sections provide strategies that you can use to work on shifting unhelpful thoughts.

Cognitive Restructuring

Cognitive restructuring is a process that challenges and modifies distorted thoughts to create more accurate and truthful perceptions. An effective technique known as ‘Putting Thoughts on Trial’ encourages the rigorous examination of irrational thoughts by considering both evidence for and against them.

By utilising this strategy, individuals can gain a clearer view of their thought patterns and cultivate a more balanced perspective, lessening the influence that cognitive distortions have on their mental health.

Automatic Thought Records

By keeping a log of events, associated thoughts, and emotions during periods of strong emotional shifts, CBT clients can employ thought records to observe their immediate reactions. Documenting these initial impressions alongside possible alternative perspectives helps to identify cognitive biases and fosters the adoption of more healthy ways of thinking.

Engaging in this exercise can help us tune into negative thinking patterns while also offering an organised strategy for confronting and altering such thoughts.

De-catastrophising

De-catastrophising involves individuals assessing the likelihood of their worst-case scenario beliefs in order to manage anxiety. For example, rather than embracing the thought “My life will be ruined if I fail this exam,” one might reflect on a more balanced view: “Should I not pass, there are options such as retaking it or exploring alternative pathways toward my objectives.” By evaluating how probable these dire outcomes are, people can reduce the strength of their fear reactions and hold a more balanced outlook.

Through de-catastrophising, catastrophic thinking is redirected towards realistic, accurate, and helpful ways of thinking.

Putting Thoughts on Trial

The ‘Putting Thoughts on Trial’ exercise aims to scrutinise irrational thoughts through assessing the supporting and contradicting evidence. For example, when a person predicts an unfavourable future without sufficient proof—a process known as fortune telling—they can challenge this by weighing both corroborating and refuting evidence during the trial of their thought.

Employing this method encourages a more equitable and logical mindset, which aids in confronting distorted thoughts and diminishing their adverse effects.

Summary

Irrational thought patterns known as cognitive distortions can have a significant effect on our mental well-being. The process of identifying these rigid and negative patterns is the first step in learning how to modify them. Cognitive Behavioural Therapy (CBT) is often used to help people to work on and manage their cognitive distortions, and move towards more helpful and healthy belief systems.

Gaining an understanding of widespread cognitive distortions along with applying techniques like cognitive restructuring, automatic thought records, de-catastrophising, and examining thoughts critically can greatly enhance our mental health.

How A Clinical Psychologist in Melbourne Can Help

Cova Psychology, located in the Melbourne CBD, is team of experienced psychologists who can help you work on and shift unhelpful thought patterns. We provide a range of evidenced based therapies, including CBT, Mindfulness, Dialectical Behavioural Therapy (DBT), Acceptance and Commitment Therapy (ACT), and Eye Movement Desensitisation Reprocessing (EMDR).

We can work with you face to face in the Melbourne CBD, or can come to you via telehealth! Contact our friendly reception team to explore booking an appointment.