The 8 types of cognitive distortions

What kinds of cognitive distortions exist and how do they manage to deceive us?

We have known for a long time that it is not the events themselves that trigger our emotions but the interpretation we make of them. That is to say, how we perceive them and how we interpret them..

Behind every feeling of sadness, anger, fear or anguish there may be a thought that is hiding or disguising reality. That is why in certain disorders such as depression, anxiety or phobias, cognitive distortions play a major role.

In this article we will explain what the most frequent types of cognitive distortions are and what each of them consists of.

Brain delusions and cognitive distortions

Therefore, it is vitally important to stop and think about the validity of these thoughts, as we could be suffering from unrealistic causes.

The human mind is very complex and sometimes we get lost in it and are not able to differentiate fact from fiction.

What are cognitive distortions and how do they affect us?

Cognitive distortions are erroneous interpretations of reality that lead the individual to perceive the world in a different way. that lead the individual to perceive the world in an unobjective and dysfunctional way. They take the form of automatic thoughts and trigger negative emotions that lead to unwanted or maladaptive behaviors.

In this way a loop is generated, because these dysfunctional behaviors end up reinforcing the cognitive schemas that generated them, so that the dynamic is maintained or even intensified.

Characteristics of cognitive distortions

• They are often expressed in terms of categorical imperatives: "I would have to", "I should", "I have to...".
• They are experienced as spontaneous, appearing suddenly in the mind without any apparent trigger.
• They are brief, specific and discrete messages and are often presented in the form of a visual image.
• They tend to be dramatic and catastrophic.
• They are difficult to deflect.
• They are learned.

Types of cognitive distortions, and examples

There are a large number of cognitive errors that people fall into over and over again.. Below I will describe some of the most common ones, with an example to make it easier to understand them.

These are the types of cognitive distortions.

1. Overgeneralization

Following an isolated case, generalizing a conclusion that is valid for everything.. Example: "John has not written to me, people always forget about me".

2. Selective abstraction

Focusing in "tunnel vision" mode only on certain aspects, usually negative and disturbing, of a circumstance or person, to the exclusion of certain aspects.of a circumstance or person, excluding the rest of their characteristics and overlooking their positive aspects. Example: "I overdid the salt in the macaroni, I'm a terrible cook".

3. Arbitrary inference

Making judgments or drawing conclusions quickly or impulsively, based on incomplete or erroneous information.based on incomplete or erroneous information. Example: "she tells me not to play hard to get, women are like that".

4. Confirmatory bias

Tendency to interpret reality in a way that confirms our previous beliefs.. Example: "I was wrong, I already knew that I am not good for this".

5. Divine reward fallacy

Thinking that in the future problems will get better by themselves without taking a proactive attitude. Example: "my boss is exploiting me, but I am calm because time puts everyone in their place".

6. Thought reading

Presupposing the intentions or cognitions of others.. Example: "they are looking at me because I am making a fool of myself".

7. Fortune teller error

Believing to know what the future will be like and acting accordingly.. Example: "I'm not going to that job interview because I know I won't get hired.

8. Personalization

Assuming that everything people do or say has to do directly with you.. Example: "Marta looks bad, she must be angry with me".

How to stop cognitive distortions?

Cognitive distortions can be modified once they have been detected.

There are techniques in psychotherapy that directly affect this type of distortions.These are called cognitive restructuring techniques. In these techniques, the professional helps the individual to identify the erroneous beliefs that he or she has developed towards the world, and subsequently both work together to develop alternative thoughts and ways of interpreting situations.

Thus, the psychologist helps the person learn to question the validity of his or her own cognitive schemas. and to replace them with more realistic alternative thoughts, which will make you feel more positive emotions and therefore will be favorable when it comes to having more useful behaviors to live in greater harmony with your environment.