Cognitive distortions are inaccurate thought patterns that the mind treats as fact. Identifying which ones are active during anxious moments is the first step toward changing them.
This page is a reference you can return to whenever you are working through the CBT process. When you locate your anxious thoughts, use this list to identify which distortions are present — then you can begin the work of substituting more accurate, healthier thoughts in their place.
How to use this list: When you notice an anxious thought, ask yourself which of these patterns it fits. Most anxious thoughts involve more than one distortion at once — that's normal. The goal is identification, not judgment.
Thinking of things in absolute terms — "always", "every", "never". Few aspects of human behaviour are so absolute, but anxiety pushes the mind toward extremes.
Taking isolated cases and using them to make sweeping generalisations. One bad experience becomes evidence that things will always go badly.
Focusing exclusively on certain negative or upsetting aspects of a situation while ignoring everything else — like a drop of ink that colours an entire glass of water.
Continually dismissing positive experiences for arbitrary reasons — "that doesn't count", "I just got lucky", "anyone could have done that". Evidence that contradicts the anxious narrative gets rejected.
Assuming something negative where there is no real evidence to support it.
Inappropriately exaggerating or understating the significance of events. Often the positive qualities of others are exaggerated, negative ones understated — and the reverse for yourself.
Making decisions and drawing conclusions based on how you feel rather than objective reality. "I feel stupid, therefore I am stupid." "I feel scared, so I must be in danger." Feelings are treated as facts.
Concentrating on what you think "should" or ought to be rather than the actual situation you face, or applying rigid rules that must hold in all circumstances. Generates guilt when you fall short, resentment when others do.
Explaining behaviour by assigning a fixed, global label — to yourself or others — rather than describing a specific behaviour. "I'm a failure" rather than "I made a mistake." Labels feel permanent and absolute.
Assuming you or others directly caused events when that may not have been the case. Taking excessive responsibility for things outside your control, or blaming others for things that aren't their fault.