In our daily life in Camden and the Southern Highlands, situations arise that ignite emotional reactions, and our minds strive to make sense of these experiences. Occasionally, our mental perceptions can become skewed, resulting in negative thinking patterns that psychologists term cognitive distortions. These distortions don’t mirror reality; instead, they tint our perspectives, influencing our feelings and behaviours, often to our detriment.
What are Cognitive Distortions?
Cognitive distortions are ways in which our mind persuades us of something inaccurate. These unfounded thoughts and beliefs reinforce negative thinking or emotions — we tell ourselves things that seem logical and precise, but upon examination, they fail to stand up. Understanding cognitive distortions can be a crucial initial step towards managing psychological issues such as anxiety and depression, both in individual therapy and couples therapy contexts.
A close-up image of a tightly knotted rope symbolising the challenging tangle of cognitive distortions, illustrating the journey of untangling mental health challenges in individual and couples therapy in Camden and the Southern Highlands.
Common Types of Cognitive Distortions
- All-or-Nothing Thinking (Polarised Thinking): This distortion involves viewing situations in absolute terms, either black or white, with no grey area. Any situation falling short of perfection is deemed an absolute failure.
- Overgeneralisation: In this distortion, a single negative event is considered part of an endless pattern of defeat.
- Jumping to Conclusions: Here, we make negative predictions about the future or assume what others think, often without sufficient evidence to support these conclusions.
- Catastrophising: This involves exaggerating or downplaying the significance, importance, or likelihood of events. More often than not, it’s blowing things entirely out of proportion.
- Emotional Reasoning: This is when we consider that what we feel must be the truth. If we feel foolish, then we must indeed be foolish.
Addressing Cognitive Distortions
Recognising these patterns in our thoughts is the first step in tackling cognitive distortions. Cognitive Behavioural Therapy (CBT), a common form of therapy applied in individual and couples therapy, helps individuals identify and correct cognitive distortions.
CBT consists of three main steps:
- Identification: Recognising the cognitive distortions in our thinking.
- Examination: Questioning these distortions by testing their validity.
- Substitution: Replacing distorted thinking with more rational and precise thoughts.
Although cognitive distortions are common and can negatively affect our mental health, it’s crucial to remember that these distortions are not reflections of reality. They are skewed perceptions conjured by our minds. With awareness, patience, and therapy, we can untangle this mental maze and move towards healthier thinking patterns.
It’s essential to note that while CBT is a proven, evidence-based form of therapy, it does not guarantee success for everyone. Therapy should be customised to the specific needs and circumstances of each individual, whether in Camden or the Southern Highlands.
As we navigate our mental landscapes, let’s remember that our minds are malleable. With the right tools and support, we can learn to steer our cognitive distortions and cultivate a healthier, more accurate worldview. After all, we’re all works in progress.
A detailed image of a human head shaped puzzle, being completed by the final piece, metaphorically illustrating the process of understanding and overcoming cognitive distortions, and the mental wellness journey within individual and couples therapy in Camden and the Southern Highlands.
Further Reading
https://psychcentral.com/lib/cognitive-distortions-negative-thinking
Burns, D. D. (1980). Feeling Good: The New Mood Therapy. New York: New American Library. Beck, J. S. (2011). Cognitive Behaviour Therapy, Second Edition: Basics and Beyond. Guilford Press.