Cognitive distortions are irrational thought patterns that can negatively influence our emotions and behaviors. These mental filters often lead to increased anxiety, depression, and a skewed perception of reality.

Common Types of Cognitive Distortions

Recognizing these distortions is the first step toward addressing them. Some prevalent examples include:

• All-or-Nothing Thinking: Viewing situations in black-and-white terms, without recognizing any middle ground.

• Overgeneralization: Drawing broad conclusions from a single event, leading to pervasive negative beliefs.

• Catastrophizing: Expecting the worst-case scenario to occur, regardless of its likelihood.

• Personalization: Attributing external events to oneself without evidence, leading to unnecessary guilt or blame.

• Mental Filtering: Focusing solely on negative aspects of a situation, ignoring any positives.

These distorted thinking patterns can significantly impact one's mental health and overall well-being.

Strategies to Challenge Cognitive Distortions

Addressing cognitive distortions involves actively challenging and reframing these negative thought patterns:

1. Identify the Distortion: Pay attention to your thoughts and recognize when you're engaging in a cognitive distortion.

2. Examine the Evidence: Assess the validity of your thoughts by seeking objective evidence for and against them.

3. Reframe the Thought: Replace the distorted thought with a more balanced and realistic perspective.

4. Practice Mindfulness: Engage in mindfulness techniques to stay present and reduce rumination on negative thoughts.

5. Seek Professional Support: Therapies such as Cognitive Behavioral Therapy (CBT) are effective in helping individuals identify and modify cognitive distortions.

If you're struggling with negative thought patterns or any other mental health symptoms, we invite you to schedule a free discovery call with Dr. Doi to explore how we can support you on your journey toward improved mental health.