Lesson 2 – COGNITIVE – TBC
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In this lesson you will learn more about cognitive distortions, how they contribute to the experience of anger and other mental health issues and then you will learn some mechanisms to manage cognitive distortions.
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Understanding Cognitive Distortions and their impact
Cognitive distortions are irrational or exaggerated thought patterns that can negatively affect our perceptions of reality, leading to emotional distress and behavioural issues. Understanding these distortions is crucial for mental health, as they can significantly influence our mood, self-esteem, and interactions with others.
Types of Cognitive Distortions
- All-or-Nothing Thinking: This distortion involves viewing situations in black-and-white terms, with no room for nuance. For example, a student who receives a B on a test might think, “I’m a failure,” ignoring the fact that they performed well overall. This kind of thinking can lead to feelings of inadequacy and discourage individuals from trying again, as they perceive any outcome that is not perfect as a complete failure.
- Overgeneralization: Here, an individual takes one negative event and applies it broadly to all aspects of their life. For instance, after being rejected for a job, a person might think, “I’ll never get hired anywhere,” which can lead to a cycle of depression and avoidance of job applications. This type of thinking can paralyse individuals, preventing them from pursuing opportunities due to a fear of repeated failure.
- Mental Filtering: This distortion occurs when a person focuses solely on the negative aspects of a situation while ignoring the positives. For example, someone might receive several compliments about their work but fixate on one critical comment. This selective attention can foster low self-esteem and a negative self-image, leading individuals to feel perpetually dissatisfied with their efforts.
- Disqualifying the Positive: Similar to mental filtering, this distortion involves rejecting positive experiences by insisting they don’t count. For instance, a person might achieve a significant milestone at work but dismiss it by saying, “It was just luck.” This self-deprecation can prevent individuals from recognising their achievements, leading to chronic feelings of unworthiness.
- Jumping to Conclusions: This includes two subtypes: mind reading and fortune telling. Mind reading occurs when someone assumes they know what others are thinking, often believing they are judged negatively. For example, a person might think, “My friends must think I’m boring,” without any evidence. Fortune telling involves predicting negative outcomes without basis, such as believing, “I’m going to embarrass myself at the meeting.” Both forms can generate anxiety and social withdrawal.
- Catastrophising: This distortion involves envisioning the worst possible outcome of a situation. A person might think, “If I don’t ace this presentation, I’ll lose my job.” This thought can lead to overwhelming stress and performance anxiety, making it difficult to function effectively.
- Emotional Reasoning: Here, individuals believe that their feelings reflect reality. For example, if someone feels anxious about a social event, they might conclude that it will be terrible. This reasoning can cause individuals to avoid social situations altogether, reinforcing their anxiety and isolation.
- Should Statements: These are rigid rules we impose on ourselves or others, leading to guilt and frustration. A person might say, “I should be more successful,” creating a sense of inadequacy when they don’t meet these self-imposed standards. Such statements can foster a negative self-narrative and promote feelings of failure and unreal expectations of others .
Impacts of Cognitive Distortions
The effects of cognitive distortions can be profound and pervasive, influencing emotional well-being and interpersonal relationships:
- Mental Health Issues: Cognitive distortions are often linked to mental health disorders such as depression and anxiety. When individuals engage in distorted thinking, they may experience heightened feelings of sadness, hopelessness, or fear, making it challenging to cope with daily life. For instance, a person with generalised anxiety disorder may constantly jump to conclusions about potential failures, exacerbating their anxiety and leading to avoidance behaviours.
- Impaired Decision-Making: Distorted thinking can cloud judgment and impair decision-making. For example, someone who catastrophises may avoid taking risks, such as pursuing a new job opportunity, out of fear of failure. This avoidance can limit personal and professional growth, leading to stagnation.
- Damaged Relationships: Cognitive distortions can negatively impact relationships. For instance, someone engaging in mind reading may misinterpret a partner’s actions or words, leading to unnecessary conflicts. Over time, these misunderstandings can erode trust and intimacy, resulting in strained relationships.
- Diminished Self-Esteem: Many cognitive distortions contribute to negative self-perception. Individuals who frequently engage in all-or-nothing thinking or disqualifying the positive may develop a chronic sense of worthlessness. This diminished self-esteem can lead to withdrawal from social interactions, further exacerbating feelings of loneliness and isolation.
Addressing Cognitive Distortions
Recognising and challenging cognitive distortions is important for improving mental health. Cognitive-behavioural therapy (CBT) is an effective approach that helps individuals identify and reframe distorted thoughts. By changing their thinking patterns, individuals can develop healthier perspectives and coping strategies.
For example, someone who struggles with overgeneralisation might be guided to examine evidence that contradicts their beliefs, such as past successes or positive feedback. Learning to replace distorted thoughts with more balanced, realistic ones can significantly reduce emotional distress and improve overall quality of life.
In Conclusion, cognitive distortions are powerful thought patterns that can shape our perceptions, emotions, and behaviours. By identifying and challenging these distortions, individuals can foster healthier thinking habits, improve their mental well-being, and enhance their relationships. Understanding and addressing cognitive distortions is not only vital for personal growth but also essential in the pursuit of a fulfilling and balanced life.
