Fortune telling
Fortune telling is a type of thinking error or cognitive distortion that refers to the habit of predicting the future as if it were already determined and unchangeable. This type of thinking assumes that things will turn out a certain way without considering other possible outcomes or taking any action to improve the situation. It is often associated with negative thoughts and a defeatist attitude.
For example, if someone says “I know I’m going to fail this exam no matter what I do,” they are engaging in fortune telling. This kind of thinking can be detrimental because it can lead to low motivation and decreased self-esteem, as well as prevent a person from taking action to improve their chances of success.
It is important to challenge fortune-telling thoughts and recognize that the future is not set in stone. By changing negative thoughts into more balanced and realistic ones, we can take control of our future and increase our chances of success.
Mind reading
Mind reading is a type of thinking error or cognitive distortion where a person assumes they know what others are thinking or feeling without any clear evidence to support their assumption. This type of thinking can lead to misunderstandings, conflict, and negative emotions.
For example, if someone says “She must think I’m boring” after a quiet conversation with a friend, they are engaging in mind reading. This person is assuming that their friend thinks they’re boring without any direct evidence or communication to support this conclusion.
Mind reading can be problematic because it can lead to self-doubt, anxiety, and feelings of rejection. It can also result in false assumptions about others and cause unnecessary conflict in relationships. To challenge mind reading, it is important to be mindful of the thoughts and assumptions that we have about others and to seek clarification and evidence to support or disprove these assumptions. Communication and empathy can also help to reduce mind reading and increase understanding between individuals.
Black-and-white thinking
Black-and-white thinking, also known as “all-or-nothing” thinking, is a type of thinking error or cognitive distortion where a person categorizes situations, people, or events into absolute and exclusive categories, with no room for shades of gray or complexity. This type of thinking is often associated with rigid, binary thinking and the tendency to see things in terms of extremes.
For example, if someone says “I either did great on the exam or I failed,” they are engaging in black-and-white thinking. This kind of thinking ignores the possibility of intermediate outcomes, such as getting a passing grade but not a great one.
Black-and-white thinking can lead to negative outcomes, such as decreased self-esteem and increased anxiety, as well as a limited view of the world and others. To challenge black-and-white thinking, it is important to recognize that most situations, people, and events are complex and have many nuances. By looking for and considering multiple perspectives and alternatives, we can broaden our thinking and increase our understanding of the world.
Personalizing
Personalizing is a type of thinking error or cognitive distortion where a person sees themselves as the cause of negative events or situations that may not be entirely under their control. This type of thinking can lead to feelings of guilt, shame, and self-blame.
For example, if someone says “It’s all my fault that the team didn’t win the game,” they are engaging in personalizing. This kind of thinking assumes that the individual is solely responsible for the outcome of the game, when in reality, many factors could have contributed to the team’s loss.
Personalizing can lead to decreased self-esteem, increased anxiety, and an unhealthy focus on oneself. To challenge personalizing, it is important to recognize that negative events and situations are often the result of multiple factors, some of which may be beyond our control. By taking a more balanced and objective view of the situation, we can reduce feelings of guilt and self-blame, and focus on what we can control.
Catastrophizing
Catastrophizing is a type of thinking error or cognitive distortion where a person imagines the worst possible outcome in a given situation and assumes that it will definitely happen. This type of thinking can lead to anxiety, fear, and negative emotions.
For example, if someone says “If I don’t do well on this presentation, my career will be ruined,” they are engaging in catastrophizing. This kind of thinking assumes that a single negative event will have devastating and permanent consequences, when in reality, the outcome of a single presentation is unlikely to have such a far-reaching impact.
Catastrophizing can be problematic because it can lead to excessive anxiety and fear, as well as a narrow focus on negative outcomes and a failure to consider alternative perspectives. To challenge catastrophizing, it is important to recognize that the future is uncertain and that most situations are not as dire as they may seem. By taking a more balanced and realistic view of the situation, we can reduce feelings of anxiety and fear, and focus on what we can control.
Labeling
Labeling is a type of thinking error or cognitive distortion where a person applies a negative label or stereotype to themselves or others based on a single characteristic or event. This type of thinking can lead to negative self-image and decreased self-esteem, as well as increased prejudice and discrimination towards others.
For example, if someone says “I’m a failure because I didn’t get the job,” they are engaging in labeling. This kind of thinking assigns a negative label based on a single event, ignoring the individual’s other strengths and accomplishments.
Labeling can be harmful because it leads to a narrow and distorted view of oneself and others. By focusing on a single characteristic or event, it can ignore the complex and multifaceted nature of people and situations. To challenge labeling, it is important to recognize that individuals and events are complex and cannot be reduced to a single label or characteristic. By looking at the bigger picture and focusing on multiple aspects, we can reduce the impact of labeling and increase our understanding of others and ourselves.
Overgeneralization
Overgeneralization is a type of thinking error or cognitive distortion where a person draws broad conclusions based on limited evidence or a single event. This type of thinking can lead to negative self-talk, decreased self-esteem, and a narrow view of the world.
For example, if someone says “I never do anything right,” they are engaging in overgeneralization. This kind of thinking assumes that a single negative experience or outcome represents a universal pattern, when in reality, most individuals have a mix of successes and failures.
Overgeneralization can be problematic because it leads to a negative self-image and a limited view of the world. By ignoring evidence to the contrary and focusing on the negative, it can be difficult to see the full picture and appreciate the positive aspects of oneself and others. To challenge overgeneralization, it is important to recognize that most situations and people are complex and cannot be reduced to a single label or experience. By looking at the bigger picture and considering multiple perspectives, we can reduce the impact of overgeneralization and increase our understanding of the world.
Rigid, absolutist, and demanding language
The use of “shoulds” and “musts” is a type of thinking error or cognitive distortion that involves the use of rigid, absolutist, and demanding language. This type of thinking can lead to feelings of guilt, shame, and frustration, as well as decreased self-esteem and increased anxiety.
For example, if someone says “I should be able to do this perfectly” or “I must not make any mistakes,” they are engaging in the use of “shoulds” and “musts.” This kind of thinking creates unrealistic and inflexible expectations, which can be difficult to meet. When these expectations are not met, the individual may feel guilty, ashamed, and frustrated.
The use of “shoulds” and “musts” can be problematic because it creates a black-and-white view of the world and can lead to negative self-talk and decreased self-esteem. To challenge the use of “shoulds” and “musts,” it is important to recognize that most situations and people are complex and that it is unrealistic to expect perfection. By being more flexible and forgiving with oneself and others, and by focusing on what is achievable and realistic, we can reduce the impact of “shoulds” and “musts” and increase our well-being.
Filtering or disqualifying the positive is a type of thinking error or cognitive distortion where a person selectively focuses on negative information, experiences, or feedback, while disregarding or discounting positive information. This type of thinking can lead to negative self-talk, decreased self-esteem, and a narrow and negative view of the world.
For example, if someone says “I did well on my presentation, but I made one small mistake, so it doesn’t count,” they are filtering or disqualifying the positive. This kind of thinking disregards the positive aspects of the situation and focuses exclusively on the negative, ignoring the bigger picture.
Filtering or disqualifying the positive can be problematic because it leads to a negative self-image and a limited view of the world. By focusing on the negative, it can be difficult to appreciate one’s strengths and accomplishments and to recognize positive experiences and feedback. To challenge filtering or disqualifying the positive, it is important to recognize that most situations and people are complex and that it is important to consider multiple perspectives. By looking at the bigger picture and focusing on the positive aspects of oneself and others, we can reduce the impact of filtering or disqualifying the positive and increase our well-being
SubRosa Mental Services provides a client-forward approach to helping individuals, businesses, and children, in addition to offering life coaching and emotional support animal assistance. Reach out today to find out more.
