Cognitive Distortions

How many of these traps have you fallen into?

Adapted from:  Burns, D. D. (1999). Feeling good: The new mood therapy. New York: Collins.

 

All-or-Nothing Thinking                                                                   “I’m a terrible musician”    

This happens when we evaluate things in extreme, black-or-white categories. Imagine a straight A student who receives a B on an exam and thinks “Now I’m a total failure.” A music student whose performance falls short of perfect might see him or herself as a failure. This thinking forms the basis for perfectionism and is unrealistic as life is rarely only one way or the other.

 

 

Overgeneralization                                                                               “I’m never going to be able to play in tune”

This thinking fault has us believe that one negative event will occur over and over in a never-ending pattern. After being rejected once by a boy, a girl incorrectly thinks “I’ll be lonely and miserable all of my life.” A musician plays a few important solo notes out of tune and they think it will happen forever.

 

 

Mental Filter                                                                                                                        “That mistake ruined my whole recital”

This distortion has us fall into the trap of dwelling on a single negative detail exclusively, believing the entire situation is negative.

 

 

 

Disqualifying the Positive                                                     “They’re just being nice”

This distortion starts with our belief that we’re not as good as everyone else. “I’m second rate.” Falling victim to this thinking sees people turning neutral and positive experiences into negative ones. You hear applause or receive compliments and respond with “They’re just being nice” or “That was a fluke. It doesn’t count.” With these thoughts we mentally disqualify the positive.  When things are going well and a small setback happens we quickly return to negative thinking. “That proves what I’ve known all along.”

 

Magnification and Minimization                                                                    “That mistake ruined my reputation”

This distortion if often referred to as a “binocular trick” as we can either blow things out of proportion or choose to shrink them. “That mistake ruined my reputation” is an example of magnification. You see your faults as gigantic and hideous because you are looking at them through the end of the binoculars that make them out of proportion. The opposite can also exist and we choose to see our accomplishments and strengths as small and insignificant. The lenses create the problem and maximize the imperfections while minimizing the positives.

 

Should Statements                           “I should have played better than that”

Should statements create a lot of emotional unhappiness in our lives. If our performance falls short of our desires or standards, “I should have…” statements create a great deal of shame and guilt.   These feelings begin a cycle of pressure, frustration, anger, and resentment that often lead to a lack of motivation.

 

 

 

Labeling                                                             “I’m a failure”

Creating a negative self-image based entirely on your mistakes is labeling. You choose to label yourself instead of describing your error. “I’m a failure” instead of “I made a mistake.” When you choose to label yourself based on your own inadequacies you are destined to feel pain and a lack of self-worth.

 

 

 

Why is this thinking so bad?

Inaccurate and distorted negative thinking leads very quickly to anxiety, disappointment and even depression.  The resulting emotional upheaval blocks the clear, positive thoughts that allow us to focus with a realistic perspective and improve on musical or general things within our lives including friendships, family, and relationships.

What can I do to conquer those negative thoughts?

[toggle title=”Photo”]Top photo sourced through Creative Commons.org

Photo by Luca Vanzella

All other photos by Brian Rice[/toggle]