Overcoming Cognitive Distortions: Strategies for Positive Thinking
Cognitive distortions are negative thought patterns that can contribute to mental health issues such as anxiety and depression, and can also lead to negative behaviors and outcomes. By recognizing and challenging these distortions, we can develop more positive and accurate thinking patterns. This Blog post will discuss common cognitive distortions and strategies for overcoming them.
Here are some common cognitive distortions:
All-or-nothing thinking: Seeing things in black-and-white terms and ignoring the grey areas. For example, thinking "If I'm not perfect, I'm a failure."
Overgeneralization: Making sweeping conclusions based on a single event. For example, thinking "I always mess things up."
Mental filter: Focusing exclusively on negative details while ignoring positive ones. For example, ignoring compliments and only focusing on criticism.
Disqualifying the positive: Discounting positive experiences as insignificant or irrelevant. For example, thinking "That only happened because of luck."
Jumping to conclusions: Making assumptions without evidence or with limited evidence. For example, thinking "They didn't respond to my message, so they must be angry with me."
Catastrophizing: Imagining the worst possible outcome of a situation. For example, thinking "If I fail this test, my life is over."
Personalization: Assuming that everything that happens is a direct result of your actions or personality. For example, thinking "Their bad mood is my fault."
Emotional reasoning: Believing that your emotions reflect reality. For example, thinking "I feel like a failure, so I must be one."
These cognitive distortions can be challenging to overcome, but recognizing and challenging them is an important step towards more accurate and positive thinking patterns.
Getting over cognitive distortions can take time and effort, but here are some strategies that can help:
Recognize the distortion: The first step in overcoming cognitive distortions is to recognize when they are occurring. Pay attention to your thoughts and identify when you are engaging in black-and-white thinking, catastrophizing, or other common distortions.
Challenge the distortion: Once you've identified a distortion, challenge it by asking yourself if it is accurate or if there is another, more realistic way to view the situation. For example, if you are catastrophizing, ask yourself what is the worst that could happen and how likely is it to occur.
Gather evidence: When you are experiencing a cognitive distortion, gather evidence that contradicts it. For example, if you are engaging in all-or-nothing thinking, look for examples of times when things were not completely one way or the other.
Reframe the thought: Once you've challenged the distortion and gathered evidence, reframe the thought in a more positive or realistic way. For example, if you are engaging in black-and-white thinking, reframe the thought to acknowledge shades of gray.
Practice self-compassion: Remember that everyone experiences cognitive distortions at times, and that it is natural to have negative thoughts. Treat yourself with kindness and understanding, even when you are struggling.
Seek support: If you are having difficulty overcoming cognitive distortions on your own, consider seeking support from a therapist or counselor who can help you develop effective coping strategies.
Here are some journaling prompts that you can get started with right now to start or continue your journey of cultivating positive thinking:
What negative thoughts have been on your mind lately? Write them down and examine them.
What evidence do you have to support these thoughts? Can you find evidence that contradicts them?
What would you say to a friend who is thinking these negative thoughts? Write down some supportive and encouraging statements.
How would you feel if you let go of these negative thoughts? What positive emotions would you like to feel instead?
Can you reframe these negative thoughts into positive ones? Write down some affirmations or positive statements that counteract the negative thoughts.
What actions can you take to improve your mood and counteract negative thinking? Write down some ideas and commit to taking action on them.
What self-care practices can you engage in to help improve your mood and reduce negative thinking? Write down some ideas and commit to prioritizing self-care in your daily routine.
Dealing with cognitive distortions can be a difficult and emotional experience. It's important to acknowledge that negative thoughts and beliefs are a natural part of being human, and it's okay to struggle with them. It can take time and effort to overcome these thought patterns, but the good news is that there are effective strategies that can help. By practicing self-compassion and seeking support when needed, we can develop a more positive and realistic way of thinking. Remember to be gentle with yourself along the way, and celebrate the small victories. With perseverance and a willingness to change, you can overcome cognitive distortions and live a more fulfilling and joyful life.
If you feel inspired to dive deeply in to your thought patterns straight away, you can dive in to this coaching workbook I have created just for that!
It’s designed for you to start actively working on cultivating a positive mindset and starting to recognize in which ways you have programmed your mind to think in ways that are not making you happy.
About the Author (Charlotte Sofia Thibault):
Charlotte is a passionate spiritual + wellness content creator, Reiki teacher, and fitness instructor. With years of experience and knowledge in the field, she is dedicated to helping others achieve balance, harmony, and vitality in their lives. In her writing and teaching, she shares insights, tips, and inspiration to empower readers and students to connect with their inner selves, cultivate mindfulness, and experience more fulfillment in life. When isn't creating content or teaching, she enjoys dancing to latin music, being a mama, spending time with the people she loves & traveling to the ocean.
IG: Charlotte_Reiki