What are Cognitive Distortions?

Negative thought patterns, also known as cognitive distortions, are habitual ways of thinking that are irrational or unhelpful. Here are some common ones:

All-or-Nothing Thinking

Seeing things in black-and-white terms, with no middle ground.
➡ Example: “If I fail this test, I’m a total failure.”

Overgeneralization

Drawing broad conclusions from a single event.
➡ Example: “I messed up this presentation—I'm terrible at public speaking.”

Mental Filtering

Focusing only on the negatives while ignoring the positives.
➡ Example: “I got one negative comment, so the whole project was a disaster.”

Catastrophizing

Expecting the worst-case scenario to happen.
➡ Example: “If I make a mistake at work, I’ll get fired and never find another job.”

Personalization

Blaming yourself for things outside your control.
➡ Example: “My friend is in a bad mood—it must be because of something I did.”

Mind Reading

Assuming you know what others are thinking without evidence.
➡ Example: “They didn’t text back right away, so they must be mad at me.”

Fortune-Telling

Predicting the future negatively without actual evidence.
➡ Example: “I just know this interview is going to go terribly.”

Labeling

Putting a fixed, negative label on yourself or others.
➡ Example: “I’m such a loser” or “They’re just a bad person.”

Emotional Reasoning

Believing something is true because you feel it strongly.
➡ Example: “I feel worthless, so I must be worthless.”

Should Statements

Setting rigid, unrealistic expectations for yourself or others.
➡ Example: “I should always be productive” or “They should treat me better.”

Recognizing these patterns is the first step to changing them! Do any of these sound familiar? If so, Contact Bee Blissful to learn how to reframe them!