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By Dr. Aaron Ellington, PhD, LPCC-S, LICDC-CS

Our thoughts have a powerful influence on how we feel and act. When thinking patterns are balanced, they help us problem-solve and cope. But sometimes, our minds get stuck in patterns that exaggerate, oversimplify, or distort reality. These are called cognitive distortions. They can increase feelings of depression, anxiety, shame, and frustration. Everyone experiences them, but learning to spot and challenge them can reduce emotional suffering and create healthier ways of seeing the world.

What Are Cognitive Distortions?

Cognitive distortions are inaccurate or unhelpful ways of interpreting situations. They happen automatically and often feel convincing in the moment. They’re not intentional or a sign of weakness—rather, they’re habits of thought that can develop from past experiences, stress, or low mood. By identifying them, you gain the power to pause, reflect, and respond more effectively.

Common Types of Cognitive Distortions

Here are the most frequent distortions people struggle with, along with examples:

• All-or-Nothing Thinking: Viewing things in extremes—if something isn’t perfect, it feels like a failure. Example: “If I don’t get an A, I’m a terrible student.”
• Overgeneralization: Drawing sweeping conclusions from a single event. Example: “I didn’t get the job, I’ll never be successful.”
• Mental Filter: Focusing only on the negative aspects and ignoring the positive. Example: Receiving praise but fixating on one piece of criticism.
• Discounting the Positive: Dismissing successes as luck or meaningless. Example: “Sure, I did well, but anyone could have.”
• Jumping to Conclusions: Making assumptions without evidence. This includes:
  • Mind-reading: “She didn’t text back, she must be mad at me.”
  • Fortune-telling: “I just know this will end badly.”
• Catastrophizing: Expecting the worst-case scenario. Example: “If I make a mistake at work, I’ll get fired and lose everything.”
• Emotional Reasoning: Assuming feelings reflect facts. Example: “I feel anxious, so something must be wrong.”
• Should Statements: Placing rigid rules on yourself or others. Example: “I should always be productive.”
• Labeling: Defining yourself or others with global, negative terms. Example: “I failed that test, so I’m stupid.”
• Personalization and Blame: Taking responsibility for things outside your control or blaming others unfairly. Example: “It’s my fault my friend is upset, even though I had nothing to do with it.”

How to Identify Cognitive Distortions

• Notice your emotional shifts: If your mood drops quickly, ask what thought triggered it.
• Look for extremes: Words like “always,” “never,” or “should” often reveal distortions.
• Ask yourself if your thought is fact or interpretation: Are you observing reality, or making assumptions?
• Write things down: Journaling thoughts and emotions can help spot hidden distortions.
• Check for patterns: Do the same types of thoughts show up repeatedly in your life?

How to Manage Cognitive Distortions

Once you can spot them, the next step is to challenge and reframe them:

• Examine the evidence: Ask, “What supports this thought? What contradicts it?”
• Consider alternative views: How might someone else see this situation?
• Balance your language: Replace “I always fail” with “Sometimes I struggle, but I’ve also succeeded.”
• Test predictions: If you think “I’ll embarrass myself,” actually test it out—was the thought accurate?
• Practice self-compassion: Talk to yourself as you would to a supportive friend.
• Use a CBT thought record: Write the situation, your feelings, your thought, and a more balanced replacement thought.
• Practice mindfulness: Notice thoughts as “mental events” instead of unquestionable truths.

Final Thoughts

Cognitive distortions can quietly shape the way you experience daily life. The more often they go unchallenged, the more convincing they feel. But by learning to identify them and practicing skills to reframe your thinking, you can step back from unhelpful patterns and build more balanced, realistic, and self-compassionate perspectives.

In Summary: Everyone experiences distorted thinking at times. By spotting common distortions, examining the evidence, and reframing thoughts with CBT techniques, you can reduce their power and improve both your mood and your relationships. At Behavioral Health Services of Greater Cleveland, we specialize in evidence-based therapies tailored to your unique needs. Contact us today to schedule a consultation and explore the best options for your mental health journey. Behavioral Health Services of Greater Cleveland has two locations for in-person sessions (Rocky River and Medina), and Telehealth is available. Please call (866) 466-9591 ext. 0 for an intake.

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Categories: Mental Health, Uncategorized