Understanding Cognitive Distortions: How Your Mind Can Play Tricks on You
- Dr Arati Bh
- Jun 2
- 2 min read
Have you ever found yourself thinking, "I always mess things up," or "Nobody will ever love me"? These are not just fleeting negative thoughts—they may be signs of cognitive distortions, a common but often overlooked mental trap.
At SereinMind, we frequently work with individuals struggling with emotional distress, anxiety, depression, and relationship challenges. A crucial part of our therapeutic approach involves identifying and correcting cognitive distortions. Let's delve deeper into what they are and how they impact your mental well-being.
What Are Cognitive Distortions?
Cognitive distortions are irrational or biased ways of thinking that reinforce negative thoughts and emotions. They are habitual patterns that can shape how we perceive ourselves, others, and the world around us. These distorted thoughts often arise automatically and can severely affect our mood, behaviour, and relationships.
Common Types of Cognitive Distortions
All-or-Nothing Thinking-Seeing things in black-and-white categories. If something isn't perfect, it's a total failure.
Overgeneralisation-Using a single event as evidence for a never-ending pattern of defeat or failure.
Mental Filter-Dwelling on a single negative detail and ignoring all the positive aspects.
Disqualifying the Positive-Rejecting positive experiences by insisting they "don’t count."
Jumping to Conclusions
Mind Reading- Assuming you know what others are thinking.
Fortune Telling- Predicting things will turn out badly.
Magnification and Minimisation-Exaggerating the negatives and minimizing the positives.
Emotional Reasoning-Assuming that negative emotions reflect the way things truly are.
Should Statements-Using "should," "must," or "ought to" statements can lead to guilt or frustration.
Labelling and Mislabeling-Attaching negative labels to yourself or others based on behaviour.
Personalisation-Blaming yourself for events outside your control or taking things personally.
How Do Cognitive Distortions Affect You?
When left unchecked, cognitive distortions can:
Lower self-esteem
Fuel anxiety and depression
Sabotage relationships
Reinforce a negative worldview
Over time, these patterns become deeply ingrained and can form the basis of chronic emotional difficulties.
Challenging and Changing Distorted Thinking
Recognising cognitive distortions is the first step toward mental clarity. Here are some practical strategies:
Awareness: Keep a thought journal. Note when and how these distortions appear.
Reality Check: Ask yourself, "What is the evidence for and against this thought?"
Reframing: Replace distorted thoughts with more balanced, rational ones.
Talk to a Professional: Cognitive Behavioural Therapy (CBT) is highly effective in addressing cognitive distortions.
At SereinMind, we use evidence-based approaches like CBT, hypnotherapy, and NLP to help you identify and overcome cognitive distortions. Whether you’re struggling with self-doubt, anxiety, or negative thinking patterns, our team is here to support your journey to mental wellness.
Book a consultation today and take the first step towards a healthier mind.
Connect With Us: Dr. Arati Bhatt.
Your mind is powerful. Learn to master it, not be mastered by it.
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