How to Recognize and Change Distorted Thinking Patterns

Distorted thinking patterns are exaggerated or inaccurate ways of thinking that can lead to negative emotions and self-defeating behaviors. These patterns can make it difficult to see things realistically and can contribute to anxiety, depression, and other mental health problems.

Here are some of the most common distorted thinking patterns:

• All-or-nothing thinking: This is the tendency to see things in black and white, with no middle ground. You view situations, people, or self as entirely good or entirely bad. For example, if you make a minor mistake, you may think that you are a total failure.

• Overgeneralization: This is the tendency to draw broad conclusions from a single incident or piece of evidence. For example, if someone criticizes you once, you may think that they always hate you.

• Mental filtering: This is the tendency to focus on the negative aspects of a situation while ignoring the positive ones. For example, if you get a bad grade on a test, you may focus on the mistakes you made instead of the things you did well.

• Discounting: This is the tendency to dismiss or downplay your positive experiences or qualities. For example, if you receive a compliment, you may brush it off as not being true.

• Mind reading: This is the tendency to make negative assumptions about other people's thoughts or intentions without any evidence to support them. For example, if you don't hear from a friend, you may assume that they are angry with you.

• Magnification and minimization: This is the tendency to either magnify or minimize the importance of events or experiences. In magnification you may make self-critical statements that include terms like never, nothing, everything, or always. For example, you may blow a minor setback out of proportion or downplay a major accomplishment.

• Catastrophizing: This is the tendency to jump to the worst possible scenario, outcome, or conclusion. For example, you may conclude that you will be fired after making a mistake at work.

• Labeling: This is the tendency to label yourself or others in negative way or call yourself or others a bad name when displeased with a behavior. For example, if you make a mistake, you may label yourself as a "failure."

• Personalization: This is the tendency to blame yourself for things that are not your fault or completely under your control. For example, if a friend is feeling down, you may think that it is your fault.

• Control Fallacies: This is the belief that you should be able to control things that are beyond your control. For example, you may blame yourself for your child's bad behavior.

• Feelings as facts: Because you feel a certain way, reality is seen as fitting that feeling. For example, when feeling lonely because you do not have plans, you may think that no one likes you or you have a terrible personality.

Identifying and challenging distorted thinking patterns is an important step in managing negative emotions. Here are some tips for doing this:

• Pay attention to your thoughts: When you are feeling down or anxious, pay attention to the thoughts that are going through your head. Are they realistic? Are they based on evidence and facts or feelings?

• Question your assumptions: When you notice a distorted thought pattern, question the assumptions behind it. Is it really true that you are a failure if you make a mistake? Is it really true that your friend hates you if they don't answer your phone call right away?

• Practice self-talk: Challenge your negative thoughts with more realistic and positive ones. For example, instead of thinking "I'm a failure," try thinking "I made a mistake, but I can learn from it and do better next time."

• Seek professional help: If you are struggling to manage your distorted thinking patterns on your own, consider seeking professional help from a therapist or counselor. They can help you identify the root causes of your negative thinking and develop healthy coping mechanisms.

Remember, you are not alone. Many people experience distorted thinking patterns from time to time. With awareness and effort, you can learn to challenge these patterns and improve your mental health.