We’ve all been there—that voice in our head that turns a minor inconvenience into a full-blown catastrophe. Cognitive distortions are those sneaky, irrational patterns of thinking that trick us into seeing the world (or ourselves) in an overly negative way. The effect? They can drain your confidence and disrupt your peace of mind.
Here’s a breakdown of 10 common cognitive distortions, how to spot them, and why taking control of your mindset is the ultimate power move.
All-or-Nothing Thinking
Also known as black-and-white thinking, this is when you see things as all good or all bad, with no middle ground. For example, if one project at work doesn’t go perfectly, you label yourself a total failure.
Pro tip: Remind yourself that excellence is often found in progress, not perfection.
Overgeneralization
Ever find yourself thinking, “This always happens to me”? Overgeneralization makes you see one negative event as a recurring theme in your life—when in reality, it was a one-time thing.
How to overcome it: Focus on the facts. Is there actual evidence supporting this “always” claim?
Mental Filtering
This distortion is all about focusing on the negative and filtering out the positive. You get 10 compliments on your presentation, but the one critical comment dominates your mind. Sound familiar?
Fix it: Retrain your brain to consider both compliments and constructive feedback equally.
Discounting the Positive
Similar to mental filtering, this one takes it a step further by outright rejecting good things as unimportant or “lucky.” Did you handle a project well? Instead of celebrating it, you think, “Anybody could’ve done that.”
Solution: Learn to take a compliment and own your wins—you deserve it.
Catastrophizing
Welcome to the drama queen of distortions. This is when you assume the absolute worst will happen. Got a cough? Your brain may jump straight to “This is definitely something serious.”
Combat it: Pause, breathe, and ask yourself, “What’s the most likely outcome, not the worst-case scenario?”
Emotional Reasoning
This is the tendency to believe that your emotions reflect reality. If you feel insecure, you assume you are incapable—even if all evidence suggests otherwise.
Pro tip: Remember that feelings aren’t facts. Give your confidence a seat at the table.
Should Statements
We all have that inner voice that says, “I should be more productive” or “I shouldn’t make mistakes.” This distortion places unnecessarily high expectations on yourself and leads to guilt when you don’t measure up.
Flip the script: Replace “should” with “could” for a more empowering perspective.
Personalization
Personalization occurs when you blame yourself for things outside of your control. Your team misses a deadline, and instead of acknowledging the external factors, you take it as a reflection of your incompetence.
Solution: Play detective. Look at the bigger picture before jumping to self-blame.
Labeling
“I failed that task = I’m a loser.” Labeling takes a single event and translates it into a blanket statement about who you are. Over time, this can seriously dent your self-image.
Challenge it: Remember, one mistake doesn’t define you—it’s an isolated event, not your identity.
Mind Reading
Have you ever been convinced that someone is thinking negatively about you, even though you have no real evidence? Assumptions like, “I bet they think I’m unqualified,” can create unnecessary stress.
How to stop: Recognize that no one can read minds—your assumptions aren’t reality.
Why It Matters
Identifying these cognitive distortions is the first step to kicking them to the curb. When you recognize the patterns, you can reframe your thoughts to work for you, not against you.
Reach Out to Evolve Indy today
Don’t let distorted thinking hold you back. Take control of your mindset and watch as your confidence grows with each day. Reach out to Evolve Indy today for personalized coaching and guidance on overcoming cognitive distortions and unlocking your full potential. Let’s work together to create a healthier, more positive thought process and live the life you deserve.