List Of Cognitive Distortions
Cognitive distortions are common patterns of thinking identified within Cognitive Behavioral Therapy (CBT). They are habitual ways the mind attempts to make sense of the world and our experiences within it.
Often operating automatically and outside of awareness, these patterns can influence how we feel, behave, and relate to ourselves and others. By learning to recognise them, we can develop greater awareness of our inner world and respond to our thoughts with curiosity, flexibility, and self-compassion, rather than treating them as unquestionable truths, leading to greater self-awareness, self-acceptance, and personal freedom.
*Note: The examples below are blunt for the sake of clarity. In reality, cognitive distortions may be quite subtle.
You can download a printable copy of the List Of Cognitive Distortions here.
List Of Cognitive Distortions
1. All-or-Nothing Thinking
Viewing situations in extremes, with no middle ground. Things are either a complete success or a complete failure, good or bad, right or wrong.
Example:“I ate one unhealthy meal today, so I’ve completely failed and my diet is over.”
2. Overgeneralization
Taking a single event or experience and applying it broadly across all situations. Using words such as "always," "never," or "everyone."
Example: "I was rejected by one person, so nobody will ever want to date me."
3. Mental Filter
Focusing exclusively on the negative aspects of a situation while ignoring or overlooking the positive.
Example: You receive ten pieces of feedback. Nine are positive and one is critical. You spend the rest of the day thinking about the criticism.
4. Discounting the Positive (Disqualifying the Positive)
Rejecting positive experiences, achievements, or feedback by insisting they don't count or aren't significant.
Example: Someone compliments your work and you tell yourself, "They're just being nice."
5. Jumping to Conclusions
Making assumptions without sufficient evidence.
Mind Reading
Assuming you know what other people are thinking.
Example: "They didn't smile at me, therefore they must not like me."
Fortune Telling
Predicting negative outcomes as though they are certain.
Example: "There's no point applying. I won't get the job anyway."
6. Magnification and Minimization
Exaggerating problems, mistakes, or shortcomings while minimizing strengths, successes, and positive qualities.
Example: You make one small mistake during a presentation and feel like you ruined everything, while dismissing the parts that went well.
7. Catastrophizing
Assuming the worst possible outcome will occur or viewing challenges as unbearable, disastrous, or overwhelming.
Example: If I make a mistake, everyone will judge me, and I won’t be able to handle it.
8. Emotional Reasoning
Assuming that because you feel something, it must be true.
Example: "I feel inadequate; therefore, I must be inadequate."
9. Should Statements
Holding yourself or others to rigid rules, expectations, and standards.
Example:"I should be able to handle this better." & "They shouldn't act like that."
10. Labelling
Defining yourself or others by a single behaviour, mistake, or characteristic.
Example:"I made a mistake, therefore I am a failure."
11. Personalization
Assuming excessive responsibility for events, outcomes, or the emotions and actions of others.
Example:A friend seems upset and you immediately assume you must have done something wrong.
12. Blaming
Holding others entirely responsible for your difficulties while overlooking your own role, choices, or influence.
Example: “I wouldn’t feel this way if everyone else would just change.”
13. Unfair Comparisons
Comparing yourself to others in ways that leave you feeling inferior, inadequate, or unsuccessful
Example:Comparing your beginning to someone else's years of experience and concluding you're not good enough.
14. Regret Orientation
Focusing excessively on what you should have done differently in the past rather than what can be done in the present.
Example: "If only I had made a different choice five years ago, everything would be better."
15. "What If" Thinking
Becoming caught in endless hypothetical scenarios, worries, and possibilities without arriving at a satisfying conclusion.
Example: "But what if it goes wrong? And what if that causes another problem? And what if..."
16. Rejecting Contrary Evidence (Inability to Disconfirm)
Rejecting evidence that contradicts a negative belief about yourself, others, or the world.
Example: Despite receiving praise and positive feedback, you continue to believe, "I'm not good enough."
17. Judgment Focus
Constantly evaluating yourself, others, and life experiences through a lens of success or failure, superiority or inferiority, rather than understanding and acceptance.
Example: Instead of enjoying a new hobby, you focus on whether you're good at it compared to everyone else.
