What Are Cognitive Distortions? (Examples & How to Challenge Them)

Discover what cognitive distortions are, see real-life examples, and learn science-based techniques to challenge unhelpful thinking patterns for better mental health.

Introduction: Why Our Thoughts Shape Our Reality

The way we interpret life events often matters more than the events themselves. When our inner dialogue turns harsh, exaggerated, or rigid, it can lead to stress, anxiety, depression, and strained relationships. These patterns of unhelpful thinking are known as cognitive distortions.

Originally identified in Cognitive Behavioral Therapy (CBT) by Dr. Aaron Beck, distortions are not signs of weakness — they’re common human habits of thought. Everyone experiences them, but left unchecked, they can keep us stuck in cycles of fear, shame, or self-criticism.

The good news: once you learn to spot them, you can begin to challenge and change them.

What Are Cognitive Distortions?

Cognitive distortions are systematic errors in thinking that distort reality in a negative or inaccurate way. They’re mental shortcuts (or cognitive biases) that often develop as coping strategies in childhood or during times of stress.

While they can temporarily make sense of the world, distortions become harmful when they create rigid, black-and-white thinking or reinforce painful beliefs like “I’m worthless” or “Nothing ever goes right.”

In therapy approaches like CBT, DBT (Dialectical Behavior Therapy), and ACT (Acceptance & Commitment Therapy), recognizing and reframing these thought patterns is a cornerstone of healing.

Why Do Cognitive Distortions Happen?

• Evolutionary psychology: Our brains evolved to detect threats quickly. Exaggerated negative thinking helped early humans survive, but today it can trigger unnecessary anxiety.

• Neuroscience: Distortions are linked to amygdala hyperactivity (threat response) and reduced prefrontal cortex regulation (rational thinking).

• Psychological learning: Growing up around criticism, trauma, or inconsistent care can prime us to see the world through distorted lenses.

The 10 Most Common Cognitive Distortions (with Examples)

Below are widely recognized distortions, originally outlined in CBT literature, along with practical illustrations.

1. All-or-Nothing Thinking (Black-and-White Thinking)

• Example: “If I don’t get this job, I’m a complete failure.”

• Impact: Creates pressure and makes any mistake feel catastrophic.

• Challenge Strategy: Replace absolutes with shades of gray: “Even if I don’t get this job, I still have valuable skills and other opportunities.”

2. Overgeneralization

• Example: “I failed this test — I’ll never succeed at anything.”

• Impact: One negative event colors the whole future.

• Challenge Strategy: Look for counter-evidence: “I didn’t do well this time, but I’ve succeeded in many areas before.”

3. Mental Filter

• Example: Receiving 10 compliments and one critique — focusing only on the critique.

• Impact: Overemphasis on negatives erodes confidence.

• Challenge Strategy: Intentionally notice positives, perhaps by keeping a gratitude or success journal.

4. Disqualifying the Positive

• Example: “They only praised me because they felt sorry for me.”

• Impact: Dismisses real strengths and achievements.

• Challenge Strategy: Practice accepting compliments with a simple “thank you.”

5. Jumping to Conclusions

a) Mind Reading

• Example: “They didn’t text back — they must be mad at me.”

• b) Fortune Telling

• Example: “This presentation will be a disaster.”

• Impact: Fuels anxiety by assuming the worst.

• Challenge Strategy: Ask yourself: “What facts do I actually have?”

6. Catastrophizing

• Example: “If I mess up, I’ll lose everything.”

• Impact: Magnifies fear, leading to panic or avoidance.

• Challenge Strategy: Ground yourself with probabilities: “What’s the most likely outcome?”

7. Emotional Reasoning

• Example: “I feel worthless, so I must be worthless.”

• Impact: Treats emotions as facts, reinforcing low self-esteem.

• Challenge Strategy: Remind yourself: “Feelings are signals, not truths.”

8. Should Statements

• Example: “I should always be productive.”

• Impact: Creates guilt, shame, and unrealistic standards.

• Challenge Strategy: Reframe into preferences: “I’d like to be productive, but rest also matters.”

9. Labeling & Mislabeling

• Example: “I’m such a loser.”

• Impact: Defines the whole self by one mistake.

• Challenge Strategy: Replace global labels with specific observations: “I made a mistake, but that doesn’t define who I am.”

10. Personalization

• Example: “My child is upset — it must be my fault.”

• Impact: Increases guilt and responsibility for things outside your control.

• Challenge Strategy: Identify factors realistically within your influence.

How to Challenge Cognitive Distortions: Evidence-Based Approaches

1. Cognitive Restructuring (CBT)

Identify → Evaluate → Replace. Write down the thought, check if it’s distorted, and create a balanced alternative.

2. Thought Records

Structured worksheets that help you document events, thoughts, emotions, and more accurate reframes.

3. Mindfulness & ACT Techniques

Instead of fighting thoughts, notice them with curiosity and compassion. Label them: “That’s my mind predicting again.”

4. DBT Skills: Opposite Action

When thoughts push you toward avoidance or isolation, act opposite: reach out, engage, or self-soothe.

5. Self-Compassion Practices

Remind yourself: “I’m not alone in thinking this way. Many people struggle with distorted thoughts — and I can learn new patterns.”

When to Seek Professional Support

While self-help strategies are powerful, persistent cognitive distortions tied to trauma, depression, or anxiety may need professional guidance. A licensed therapist can provide tailored interventions.

For a deeper dive, the American Psychological Association offers resources on CBT and related therapies.

Motivating Conclusion

Cognitive distortions are not personal failings — they’re habits of the human mind. The key is learning to recognize them, pause, and gently reframe. Each time you do, you strengthen new neural pathways and open space for more balanced, empowering perspectives.

written by,

Martin Rekowski (24.09.2025)

• External link suggestion: APA article on CBT and cognitive distortions. 

• https://www.apa.org/

• https://www.apa.org/search?query=CBT%20and%20cognitive%20distortions