Cognitive Distortions: Your Brain Is Lying to You (and You’re Buying It)

Ever spiral over a harmless email? Convince yourself one bad day means you're failing at life?

You might be dealing with cognitive distortions—mental traps that twist your perception and make everyday stress feel like an existential crisis.

These aren’t just random thoughts. They’re predictable, habitual, and sneaky.

Let’s break down what they are, why your brain does this, and how to stop falling for its BS.

🧠 What Are Cognitive Distortions?

Coined by psychologist Aaron Beck and expanded by David Burns, cognitive distortions are biased ways of thinking that reinforce negative emotions. They’re often automatic and feel true, even when they’re not.

🧨 10 Common Cognitive Distortions (and Why They’re Trash)

1. All-or-Nothing Thinking

“If I don’t do it perfectly, I’ve failed.”

🚫 Real talk: Perfection is a myth. Life isn’t pass/fail.

2. Catastrophizing

“I’m going to get fired because I messed up one task.”

🚫 No, you made a mistake. You’re not a walking HR violation.

3. Mental Filtering

“I got 9 compliments but one criticism, so I suck.”

🚫 One bad moment doesn’t erase the good stuff.

4. Overgeneralization

“This always happens. I’ll never succeed.”

🚫 One experience isn’t a pattern. Zoom out.

5. Labeling

“I’m such a loser.”

🚫 You’re not a label. You’re a complex human with a bad moment.

6. Mind Reading

“They probably think I’m annoying.”

🚫 You’re not psychic—and even if they did, who cares?

7. Fortune Telling

“I just know this won’t work out.”

🚫 Fear isn’t a crystal ball. Evidence > vibes.

8. Should Statements

“I should be further ahead in life.”

🚫 Whose timeline are you following? Rewrite the rules.

9. Emotional Reasoning

“I feel anxious, so something must be wrong.”

🚫 Emotions aren’t facts. They’re signals—not reality.

10. Personalization

“If they’re upset, it must be my fault.”

🚫 Other people’s emotions aren’t your job to fix.

🛠 How to Break the Cycle

1. Name the Distortion

Labeling it takes away its power. “Oh hey, Catastrophizing—nice try.”

2. Ask for Evidence

What actually supports this thought? What contradicts it?

3. Talk Back (Literally)

Speak the rational counterthought out loud. It rewires your brain faster.

4. Practice Self-Compassion

Would you say this to a friend? No? Then you don’t get to say it to yourself.

5. Use Thought Records

A CBT tool that helps you track situations, thoughts, feelings, distortions, and restructured thinking. (We can walk you through it.)

💥 The Takeaway

Your brain isn’t always your best friend. But it can be re-trained.

Cognitive distortions thrive in silence and shame. When you learn to spot them, name them, and talk back—you take your power back.

Need help untangling toxic thought loops? That’s literally what we do.

📞 Call or text: 614-470-4466

📧 Email: admin@achievepsychology.org

🌐 Visit: www.achievepsychology.org

References:

Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders.

Burns, D. D. (1999). The Feeling Good Handbook.

American Psychological Association. (2023). What Are Cognitive Distortions?

Leahy, R. L. (2003). Cognitive Therapy Techniques.

National Institute of Mental Health (2023). Cognitive Behavioral Therapy.