Cognitive distortions are patterns of thinking that are inaccurate and biased, often leading to negative emotions or maladaptive behaviour. Understanding cognitive distortions involves recognizing how our thoughts can deviate from reality in systematic and predictable ways. Here are some common types of thinking traps:

1. All-or-Nothing Thinking (Black-and-White Thinking): This distortion involves seeing things in extremes, with no middle ground. For example, if you make a small mistake, you might see yourself as a total failure.
2. Overgeneralization: Drawing broad conclusions based on limited evidence. For instance, realising that you aren’t particularly good at one skill, and being led to believe that you are not good at any task across any field.
3. Mental Filter: Focusing exclusively on negative aspects of a situation while ignoring the positives. For example, receiving a lot of positive feedback on a project but obsessing over one negative comment.
4. Discounting the Positive: Minimizing or dismissing positive experiences by attributing them to luck or insisting they don't count. For instance, achieving a goal and thinking, "It was just an easy task; anyone could have done it".
5. Jumping to Conclusions: Making negative interpretations without actual evidence. This can manifest as mind reading (assuming you know what others are thinking) or fortune telling (predicting things will turn out badly without adequate evidence).
6. Magnification and Minimization (Catastrophizing): Blowing things out of proportion (making mountains out of molehills) or shrinking their importance (minimizing achievements or positive qualities).
7. Emotional Reasoning: Believing that your emotions reflect reality. For instance, feeling stupid means you are stupid, regardless of evidence to the contrary.
8. Should Statements: Using "should," "must," or "ought" statements that impose unrealistic expectations on yourself or others. For example, "I should always be perfect" or "They must treat me fairly."
9. Labelling and Mislabelling: Applying harsh labels to yourself or others based on mistakes or shortcomings. For example, instead of acknowledging a mistake, you might say, "I'm useless."
10. Personalization: Blaming yourself for external events or situations that are beyond your control. For example, believing a friend's bad mood is entirely your fault.

Here’s a deeper look into understanding the nature of cognitive distortions:

Cognitive distortions are often automatic and happen quickly and unconsciously in response to situations or triggers. They involve exaggerating the importance of negative events, interpreting situations in overly negative ways, dismissing positive aspects altogether. Cognitive distortions play a significant role in shaping our emotions. For example, if you consistently think in catastrophic terms (catastrophizing), you are likely to experience heightened anxiety or fear. Distorted thinking can perpetuate negative emotions and behaviours. For instance, if you believe you are incompetent (labelling), you might avoid taking challenges or opportunities for fear of failure, reinforcing the belief.

It is important to be aware of your thinking traps and recognize them. Being mindful can be helpful in finding out ways and coping strategies that will be helpful so that you will be able to challenge the unhelpful negative thoughts you have. You may question the accuracy and validity of your distorted thoughts by considering the evidence and weighing alternative interpretations. One helpful way out is through journaling, where you record and acknowledge the thoughts you have, what situations trigger them and how you feel about them. This helps you to reframe your thoughts in a more balanced and realistic manner. This involves replacing the distorted thoughts with more accurate and adaptive ones. All this may sound confusing and can be overwhelming but, you may learn all these in more detail through individual therapy sessions where you can learn healthier thinking patterns and improved emotional well-being.

Understanding cognitive distortions involves acknowledging how our thoughts can shape our perceptions, emotions, and behaviours in potentially harmful ways. Here is a sample worksheet that you may use to manage your thinking traps and for you to work on having more balanced realistic thinking patterns.

Here is a worksheet you may use on overcoming thinking traps

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