Our thoughts shape the way we feel, behave, and experience the world. Sometimes, however, our minds play tricks on us. These mental “tricks” are often called cognitive distortions, and they can distort reality, fuel anxiety or depression, and impact our relationships, work, and overall well-being.
At Cultivate Therapy, we help clients identify and challenge these distorted thinking patterns, teaching practical tools to regain perspective, calm the mind, and make more intentional choices.
What Are Cognitive Distortions?
Cognitive distortions are biased ways of thinking that reinforce negative beliefs. Psychologist Aaron Beck, the founder of Cognitive Behavioral Therapy (CBT), identified many common distortions that can warp our perception of reality. Examples include:
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All-or-Nothing Thinking – Seeing situations in black-or-white terms.
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Overgeneralization – Believing one negative event defines everything.
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Catastrophizing – Expecting the worst-case scenario to happen.
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Personalization – Blaming yourself for events outside your control.
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Emotional Reasoning – Assuming your feelings reflect objective truth.
For a full list, check out this helpful guide from Psychology Today.
How Cognitive Distortions Affect Your Life
These distorted thoughts are not just harmless “mental habits.” Over time, they can:
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Increase anxiety and depression
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Lower self-esteem and confidence
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Fuel conflicts in relationships
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Influence impulsive or avoidance behaviors
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Make it difficult to set healthy boundaries
By identifying these patterns, you can begin to see where your thinking may be unintentionally sabotaging your emotional health.
Practical Strategies to Challenge Distorted Thinking
Cognitive distortions aren’t permanent. Therapies like Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) teach skills to recognize, challenge, and reframe distorted thoughts. Some practical strategies include:
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Thought Records – Write down your automatic thoughts, the emotions attached, and evidence for and against them.
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Reality Testing – Ask: “Is this thought 100% true? What would I say to a friend thinking this?”
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Mindfulness Practices – Observe thoughts without judgment to reduce their power over emotions.
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Behavioral Experiments – Test negative assumptions with real-life actions to gather evidence.
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Therapy Homework – Regular exercises between sessions reinforce these skills.
Learn more about CBT techniques in this comprehensive guide by the Beck Institute.
How Therapy Can Help
Working with a therapist provides a safe, guided environment to uncover distorted thinking and replace it with healthier patterns. At Cultivate Therapy, we use a tailored, evidence-based approach for adults, couples, and teens, combining CBT, DBT, and other modalities depending on your unique needs.
By identifying cognitive distortions and practicing new ways of thinking, clients often experience:
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Reduced anxiety and depressive symptoms
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Clearer decision-making
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Stronger relationships
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Improved self-esteem and confidence
If you’re ready to start challenging your inner critic and reshape your thinking, you can schedule a free consultation with a Cultivate Therapy provider today.