Thinking Errors
Think Again
Our brains are incredible, but sometimes they play tricks on us. Cognitive distortions are unhelpful patterns of thinking that twists reality in ways that can make problems feel bigger, emotions feel more intense, or situations seem more negative than they actually are. They are sometimes called “thinking errors” or “mental traps.” Everyone experiences them! Your brain is wired to look for patterns, make quick judgments, and protect you from perceived danger. The problem is that sometimes these shortcuts aren’t accurate, and they can lead to unnecessary stress, anxiety, or self-criticism.
Where Do They Come From?
Cognitive distortions usually develop from a mix of life experiences, learned beliefs, and brain wiring. They can emerge from:
Early life experiences: Messages we receive from friends, family, colleagues, school, or peers can shape the way we interpret the world. For example, repeated criticism in childhood might lead to perfectionistic thinking or all-or-nothing patterns.
Learned coping strategies: Sometimes distortions form as a way to protect us from pain or danger. For instance, catastrophizing may have helped someone stay alert to hazards or danger, even if it’s less helpful now.
Brain tendencies: Our brains naturally focus on threats, negative information, or patterns. This “negativity bias” can make distortions more automatic than positive or balanced thinking.
The key is that cognitive distortions are normal! They are not flaws, but are simply patterns your brain has learned over time.
Common Cognitive Distortions With Reframing
The good news about cognitive distortions is that once you learn to recognize them, you can challenge and reframe them in ways that feel more balanced, realistic, and compassionate. Practicing this gives you more control over your mood, your decisions, and how you show up in the world.
All-or-Nothing Thinking: Seeing things in black or white.
Example: “I failed this exam; I’m a total failure.”
Reframe: “I didn’t do as well as I hoped on this exam. I can learn and do better next time.”
Overgeneralization: Making a broad conclusion based on a single event.
Example: “I got rejected from this job; I’ll never find a good job.”
Reframe: “This job didn’t work out, but that doesn’t mean all opportunities are closed. I can keep applying and improving.”
Mental Filter: Focusing only on the negative details while ignoring positives.
Example: “My presentation had one mistake; it was a disaster.”
Reframe: “One part of my presentation could be better, but overall it went well and people understood my points.”
Disqualifying the Positive: Rejecting positive experiences or feedback.
Example: “They said I did a good job, but they’re just being nice.”
Reframe: “They complimented me, and I can accept that my effort was appreciated.”
Jumping to Conclusions: Making assumptions without evidence.
Mind Reading: Assuming you know what others think.
Example: “She didn’t reply to my text; she must be mad at me.”
Reframe: “She hasn’t responded yet. There could be many reasons, and I won’t assume negativity.”
Fortune Telling: Predicting negative outcomes.
Example: “I’m going to fail the meeting.”
Reframe: “I don’t know the outcome yet. I can prepare and do my best.”
Catastrophizing: Expecting the worst-case scenario.
Example: “If I make a mistake, everyone will think I’m incompetent.”
Reframe: “Mistakes happen to everyone. One mistake doesn’t define my abilities.”
Emotional Reasoning: Believing feelings reflect facts.
Example: “I feel anxious about this; it must be dangerous.”
Reframe: “Feeling anxious is uncomfortable, but it doesn’t necessarily mean I’m in danger.”
Should Statements :Holding rigid expectations for yourself or others.
Example: “I should never make mistakes.”
Reframe: “Everyone makes mistakes. I can learn and grow from them.”
Labeling and Mislabeling: Using extreme or global labels on yourself or others.
Example: “I’m a loser because I messed up.”
Reframe: “I made a mistake, but that doesn’t define who I am as a person.”
Personalization: Taking responsibility for events outside your control.
Example: “The group project failed because of me.”
Reframe: “I contributed, but many factors influenced the outcome. I can focus on what I can control next time.”
Blaming: Opposite of personalization, putting all responsibility on others.
Example: “They made me feel anxious.”
Reframe: “I feel anxious, and I can notice why and take steps to calm myself. I have some control over my response.”
Magnification and Minimization: Exaggerating negatives and downplaying positives.
Example: “I messed up this small task; it’s the worst thing ever.”
Reframe: “It was a small mistake. Most of my work is fine and valuable.”
Comparative Thinking: Constantly measuring yourself against others.
Example: “They’re so successful; I’m behind.”
Reframe: “Everyone’s path is different. I’m making progress in my own journey.”
How to Use This
Notice: Catch your thinking errors in real-time.
Label: Identify which cognitive distortion it is.
Challenge: Ask yourself if the thought is factual, balanced, or helpful.
Reframe: Replace it with a realistic, compassionate alternative.
Observe: Notice how your emotions and actions shift.
Reflective Prompt: Today, notice one unhelpful thought. Identify the error, reframe it, and see how it changes your mood or choices.
A Gentle Reminder
Thinking errors are normal and happen to everyone. They are not flaws, rather they are patterns to notice, learn from, and adjust. Awareness gives you choice. By practicing this process, you can reduce anxiety, improve confidence, and respond to challenges with clarity and compassion. Cognitive distortions don’t define you; they are just opportunities for smarter, gentler thinking.
“Notice your thoughts, label them, and choose wisely.”
