What are Cognitive Distortions and how do they make you unhappy? (Part 2)
To view the start of this six-part series, where we explain cognitive distortions in detail, follow this link: Cognitive Distortions Part 1
Click on each of the cognitive distortions below to learn more about them, and discover whether some of the examples might seem familiar to you.
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Assuming the worst-case scenario will happen. This is an important cognitive distortion seen in anxiety disorders.
Example 1: Before speaking in front of an audience, a CEO thinks, “I’m probably going to say something wrong or embarrassing, which will ruin my career, and make me the laughingstock of my company.”
Example 2: Having fallen asleep while studying for a test, a student wakes up and worries, “If I fail this exam, my future will be over. I won’t get to graduate with honors, and that means I won’t be accepted into the university program of my choice.”
Example 3: Experiencing sudden abdominal pain, a man with a family history of cancer assumes it is a tumor and refuses to have himself checked in case the doctor confirms his worst fears.
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Blaming yourself for an event or some other person’s actions when there may be other causes or explanations that are more probable.
Example 1: In the middle of his parents’ divorce, Albie started to think, “it’s always my fault. I’m the problem in this family and nothing will ever get better while I’m still around.”
Example 2: Greg has been upset at his son Armond since the latter came out of the closet. Greg is concerned that people will view Armond's decision to express his identity as a poor reflection of Greg's skills as a father, and he believes that he would be a failure as a parent if he does nothing about it.
Example 3: When her basketball team failed to qualify for the championships, Tanya immediately began thinking, “I didn’t practice hard enough and now my whole team is disappointed in me. I don’t deserve to play varsity.”
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Expecting that your good acts will be repaid or rewarded. This can lead to disappointment, frustration, and feelings of cosmic injustice when bad outcomes happen despite your best efforts.
Example 1: Billy maintains a strict diet and healthy lifestyle, assuming that efforts to abstain from all vices will guarantee being shielded from any serious illnesses in the future.
Example 2: Annie firmly believes that leading a religious and pious life will protect her from any significant misfortune or hardship, as long as she practices the faith-based rituals her parents passed on to her.
Example 3: A committed and hardworking corporate employee expects that staying dedicated to his company while frequently working overtime will result in more professional recognition, promotions, and job security.
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Overestimating how much others notice and observe your appearance or behavior.
Example 1: While delivering a presentation, Don believed that every stumble and stutter in his speech was being scrutinized by his audience, even though Leo said they did not actually seem that attentive.
Example 2: Mike refuses to go to the office whenever he notices a new blemish on his face in the morning, afraid that his colleagues will point at it and make fun of him.
Example 3: Raph arrived at a social event alone and immediately felt that the other guests could sense his discomfort and awkwardness and that they were judging him an outcast.
Recognizing these unhelpful cognitive distortions and finding ways to challenge them are important tasks for both patients and doctors in therapy. In fact, one specialized form of psychotherapy, called Cognitive Behavioral Therapy (CBT), places a unique focus on such techniques. If you want to learn more about cognitive distortions and how to overcome them, ask your therapist for their qualifications and whether they are trained to provide Cognitive Behavioral Therapy, today.
This psychoeducational content is intended to supplement one’s knowledge and must not be used as a substitute for actual psychotherapy under the care of a fully trained board-certified psychiatrist or clinical psychologist.
