Our thoughts shape our emotions, actions, and overall well-being. However, sometimes our minds fall into patterns of distorted thinking—automatic, irrational thought processes that negatively impact our mental health. These cognitive distortions can contribute to anxiety, depression, and self-doubt, making challenges seem more overwhelming than they actually are.

But you can pull your brain out of these patterns by recognizing these distortions and reframing them to develop a healthier mindset.

Common Cognitive Distortions

All-or-Nothing Thinking:
Seeing situations in extremes with no middle ground. (e.g., “If I fail at this, I’m a complete failure.”)

Overgeneralization:
Drawing broad conclusions based on a single event. (e.g., “I didn’t get the job, so I’ll never be successful.”)

Mental Filtering:
Focusing only on negative details while ignoring positive aspects. (e.g., “I got one piece of criticism, so my whole presentation was terrible.”)

Catastrophizing:
Expecting the worst-case scenario to happen. (e.g., “If I make a mistake, I’ll lose everything.”)

Personalization:
Taking responsibility for events outside of one’s control. (e.g., “My friend is upset—it must be because of something I did.”)

Emotional Reasoning:
Believing that emotions reflect reality. (e.g., “I feel like a failure, so I must be one.”)

Should Statements:
Setting rigid, unrealistic expectations for oneself or others. (e.g., “I should always be productive, or I’m wasting time.”)

How to Reframe Negative Thinking Patterns

1. Identify the Distortion
   Awareness is key. When negative thoughts arise, take a moment to recognize the specific distortion at play.
2. Challenge Your Thoughts
   Ask yourself: Is this thought based on facts or assumptions? Would I say this to a friend? What evidence contradicts this belief?
3. Replace With Balanced Thinking
   Instead of “I’ll never be good at this,” focus on something more like “I’m still learning, and improvement takes time.”
4. Practice Self-Compassion
   Be kind to yourself. Acknowledge mistakes without harsh self-judgment and focus on progress, not perfection.
5. Seek External Perspective
   Talking with a trusted friend, mentor, or therapist can provide clarity and help reframe distorted thoughts. A trained therapist or counselor can offer professional insight to help you reframe these thoughts with structure so you’re not doing it all on your own. It might be helpful for you! Give us a call to schedule a consultation if you find yourself thinking in these negative patterns: 866-6-VALLEY.

Shifting Toward a Healthier Mindset

Cognitive distortions can feel automatic, but with practice, they become easier to challenge. By learning to reframe negative thinking, you can reduce stress, improve self-esteem, and foster resilience.