Have you ever caught yourself thinking something like, “I always mess things up,” or “Nothing good ever happens to me”? These kinds of thoughts, while they may feel true in the moment, often reflect cognitive distortions—patterns of negative thinking that can skew our perception of reality. Cognitive distortions are automatic, habitual thought patterns that can contribute to feelings of anxiety, depression, and frustration. Ultimately, cognitive distortions are the lies we tell ourselves to convince ourselves that things must be true, even when the evidence supports otherwise. Recognizing and challenging these distortions is an essential step in cultivating a healthier, more balanced mindset.
What Are Cognitive Distortions?
Cognitive distortions are exaggerated or irrational thoughts that can distort our view of the world, ourselves, and our future. These distorted thought patterns are typically learned over time, often shaped by past experiences, societal influences, or emotional challenges. Truthfully, we all struggle with some level of cognitive distortions. It is normal! But when these thoughts become persistent, they can have a significant impact on mental health.
Common Types of Cognitive Distortions
There are several common cognitive distortions, each of which can shape how we interpret events and experiences. Below are some of the most frequent ones:
- All-or-Nothing Thinking
- Overgeneralization.
- Mental Filtering
- Discounting the Positive
- Jumping to Conclusions
- Catastrophizing
- Emotional Reasoning
- Should Statements
- Labeling
How Cognitive Distortions Impact Your Life
Cognitive disorders can plague anyone, but ADHD individuals that have a lifetime of experiences of making mistakes, struggling to connect and working tirelessly just to keep up, tend to experience a higher than typical number of distorted thinking patterns. When left unchecked, these can easily turn into low self-esteem and depression, anger, high levels of overwhelm and relationship challenges. It is important for ADHDers to become aware of their cognitive distortions so they can begin to target and overcome the limiting thinking patterns that prevent them from reaching their goals. This is where coaching can come in. I can help you navigate through the thinking patterns that currently dominate your life, helping you to understand and manage them effectively. At the same time, we’ll work together to stay future-focused, cultivating and developing new thinking patterns that align with your goals and aspirations.