What to Know About Thought Distortions So You Can Think Clearly

The statement, “It all starts in the mind,” is true. Our thoughts determine our lives and how we feel. Thought distortions, also referred to as cognitive distortions, increase the risk of developing anxiety and depression.

What are Thought Distortions?

Our brains form patterns, familiar neural pathways, that are almost comforting to the mind. Unfortunately, these thought patterns may be negative in nature. Thought distortions twist reality and create anxiety-prone moments, as well as physical issues, such as high blood pressure and other stress-related problems.

Types of Thought Distortions

Thought distortions create a cycle. Overwhelming stress triggers negative and distorted thoughts, leading to depression, anxiety, and low self-esteem. These feelings only serve to reinforce distorted thinking.

Knowing the types of thought distortions can help you recognize them and break the patterns.

Fortune Telling

Fortune-telling thought distortions may start as, “I bet you anything,” followed by a negative outcome. These thoughts try to predict the future, but always lean toward negativity. It is a pessimistic outcome.

For example, “I bet you anything I won’t get the job.” These thoughts cause you to give up without really trying. They’re a coping mechanism to buffer against bad news. Lean toward a mindset that says you are doing your best, leaning into God for strength and support. After all, He holds the future.

“Should” Statements

“Should” statements hold onto the past and block you from finding solutions in the present or moving forward. You may also hear “I wish” statements. For example, “I should have followed up on that call,” or “I wish I had never gone there.” Eliminate this mindset and focus on the present by finding solutions and setting goals.

Exaggerating and Minimizing

If you focus on the negative during an event or situation, then you may be giving in to exaggerating and minimizing. Everything can go right, but we tend to magnify the one wrong thing. For example, “Sure, the presentation was good, but I really blew it when it came to that one line.” Try focusing on the good and beneficial for every interaction, event, and situation, minimizing the negative.

Labeling

It is dangerous to label people, especially ourselves. When we attach a label to a behavior, it influences how we think and behave. We often do this in the face of negative interactions. We take a word or behavior from others and attach it to ourselves or other people.

Worse, we attach our own labels to ourselves. For example, “I am not swift when it comes to technology,” or “I am fat and unattractive. No one wants to be my friend.” These are false beliefs. Try attaching new labels, if you must. Try, “I am a daughter or son of the King. I am worthy in God’s eyes and made in His likeness and image.”

Mind Reading

Mind reading is not a skill we possess, yet we allow thought distortions to trick us into believing we know what someone else is thinking about us. How often have you thought, “He or she doesn’t like me,” or “He or she thinks they are better than me.” These thoughts appear without evidence and only feed into low self-esteem and insecurity.

When these thoughts come, focus on something else. You can’t know others’ thoughts. Instead, try serving someone else and getting your mind outside of yourself.

All-or-Nothing Thinking

All-or-nothing thinking, also known as black-and-white thinking, leaves little room for flexibility or mistakes. It draws a line that makes it difficult to live up to. Perfectionists struggle with this type of thought distortion and may procrastinate or freeze when faced with important tasks.

For example, “I don’t have time to clean this whole house the way it should be,” or “I set a goal to exercise seven days a week, and I only got in three days. I’m so lazy. Why do I try?” A little bit of grace can go a long way. Give yourself grace, stay flexible in all aspects of life, and celebrate the little wins.

Local Help is Available

If you struggle with thought distortions, now is the time to seek help. We offer Christian counseling both locally at our center and online in a virtual format. We understand how hard it is not to worry when racing thoughts and thought distortions cloud the truth.

We can help with the latest, evidence-based psychological methods to challenge and reframe those thoughts. We offer faith-based principles to help you not only overcome this mindset but also draw closer to Christ. Contact our center today to get started.