How to Spot and Stop Your Cognitive Distortions

Do you ever catch yourself thinking things like:

"I'm such a failure. I can't do anything right."

"Nobody likes me. I'm always alone."

"This is terrible. Everything is going wrong."

If so, you might be falling victim to cognitive distortions.

Cognitive distortions are biased and irrational ways of thinking that make you see yourself, others, and the world in a negative light. 

They can cause you to feel anxious, depressed, angry, or hopeless.

Cognitive distortions are not based on reality, but on your own faulty assumptions and interpretations. 

They are like mental filters that distort the truth and make you jump to conclusions.

The good news is that you can learn to identify and challenge your cognitive distortions and replace them with more realistic and positive thoughts. 

This can help you improve your mood, self-esteem, and well-being.

In this blog post, I will cover:

- The role of self-awareness and recognition in identifying cognitive distortions

- Recognizing recurring thought patterns and negative beliefs

- The benefits of documenting thoughts and emotions

- Practical techniques for maintaining a thought journal

The Role of Self-Awareness and Recognition in Identifying Cognitive Distortions

The first step to overcoming cognitive distortions is to become aware of them. 

This requires some self-reflection and honesty.

You need to pay attention to your inner dialogue and notice when you are thinking in distorted ways.

You also need to question the validity of your thoughts and challenge them with evidence.

For example, if you think "I'm such a failure", 

You can ask yourself:

Is this thought based on facts or feelings?

What evidence do I have to support or disprove this thought?

How would I talk to a friend who had this thought?

What is a more balanced and realistic way of looking at this situation?

By doing this, you can start to recognize the patterns and triggers of your cognitive distortions and learn to correct them.

Recognizing Recurring Thought Patterns and Negative Beliefs

Cognitive distortions come in many forms, but they all have some things in common. 
They are all:

- Tendencies or patterns of thinking or believing

- That are inaccurate or illogical

- That have a negative impact on your emotions or behavior¹

Some of the most common cognitive distortions are:

All-or-nothing thinking 

You see things in black-and-white categories, with no shades of gray. 

For example, "If I don't get an A on this test, I'm a total failure."

Overgeneralization

You draw a general conclusion based on a single incident or piece of evidence. 

For example, "I got rejected by one person, so nobody will ever love me."

Catastrophizing

You expect the worst possible outcome or magnify the importance of a negative event.

For example, "I made a mistake at work, so I'm going to get fired and end up homeless."

Personalization

You take things personally or blame yourself for things that are not your fault. 

For example, "My friend didn't call me back, so she must be mad at me."

Mind reading

You assume that you know what other people are thinking or feeling without checking with them. 

For example, "He didn't smile at me, so he must hate me."

Mental filtering

You focus on the negative aspects of a situation and ignore the positive ones. 

For example, "I got a good grade on my paper, but I made some spelling errors."

Discounting the positive

You reject positive experiences or feedback by saying they don't count or they were just luck. 

For example, "I got a compliment on my presentation, but they were just being nice."

Should statements

You use words like "should", "must", "have to", or "ought" to pressure yourself or others to meet unrealistic expectations. 

For example, "I should be able to do everything perfectly."

Emotional reasoning 

You base your judgments on how you feel rather than on facts or logic. 

For example, "I feel stupid, so I must be stupid."

Labeling 

You attach a negative label to yourself or others based on a single action or trait. 

For example, "I'm a loser" or "She's a jerk."¹²

These are just some examples of cognitive distortions. 

You might have your own unique ones that affect you in different ways.

The key is to identify the recurring thought patterns and negative beliefs that are holding you back and causing you distress.

The Benefits of Documenting Thoughts and Emotions

One of the best ways to identify and challenge your cognitive distortions is to keep a thought journal.

A thought journal is a tool that helps you record your thoughts and emotions in response to different situations. 

It can help you:

Become more aware of your automatic thoughts and how they affect your feelings and actions

Identify the cognitive distortions that are influencing your thinking

Evaluate the accuracy and helpfulness of your thoughts

Replace your distorted thoughts with more realistic and positive ones

Track your progress and celebrate your achievements²

Keeping a thought journal can also help you cope with stress, improve your mood, and boost your self-confidence.

Practical Techniques for Maintaining a Thought Journal

To start a thought journal, you will need a notebook, a pen, and some time to write. 

You can also use a digital app or a template if you prefer.

The basic steps for keeping a thought journal are:

- Write down the date and time of the situation that triggered your thoughts and emotions

- Describe the situation briefly and objectively, without any judgments or interpretations

- Write down the emotions you felt during or after the situation, and rate their intensity from 0 to 10

- Write down the thoughts that went through your mind during or after the situation, and identify the cognitive distortions that are present

- Challenge each distorted thought by asking yourself questions like:

 - What evidence do I have to support or disprove this thought?

  - Is this thought based on facts or feelings?

  - How would I talk to a friend who had this thought?

  - What is a more balanced and realistic way of looking at this situation?

- Write down a new thought that is more accurate and helpful, and rate how much you believe it from 0 to 10

- Write down how you feel after challenging your distorted thoughts, and rate your emotions again from 0 to 10

You can use this format or create your own that works for you. 

The important thing is to be consistent and honest with yourself.

You can write in your thought journal whenever you feel upset or stressed by a situation, or at the end of each day as a way of reflecting on your thoughts and emotions.

You can also review your entries regularly to look for patterns, themes, or changes in your thinking.

Cognitive distortions are common but harmful ways of thinking that can make you feel worse about yourself and the world.

By becoming more aware of your cognitive distortions and challenging them with rational and positive thoughts, you can improve your mental health and well-being.

Keeping a thought journal is a simple but effective way to practice this skill and track your progress.

Remember, changing your thinking is not easy, but it is possible. With patience and practice, you can learn to spot and stop your cognitive distortions and enjoy a happier and healthier life.