8 Common Cognitive Distortions and How to Recognize Them
Written by Melony Cohen, PsyD and Alexa Winer, AMFT
Our thoughts are powerful. They shape how we see ourselves, how we experience the world, and how we relate to others. But sometimes, our minds can trick us into believing things that aren't entirely true, especially when we’re stressed, anxious, or feeling down. These patterns of distorted thinking are called cognitive distortions.
Cognitive distortions are irrational, negative, and often unrealistic ways of interpreting situations. They happen automatically, and most of us experience them from time to time. The good news? Once we become aware of them, we can begin to challenge them and choose more balanced, helpful ways of thinking.
Here are eight common cognitive distortions to look out for:
All-or-Nothing Thinking
Also known as "black-and-white thinking," this distortion shows up when we see things as either all good or all bad, with no room in between.
Example: “If I don’t get a perfect score, I’ve failed completely.”
This kind of thinking doesn’t leave space for growth. Life is full of shades of gray, and most experiences fall somewhere in the middle.Catastrophizing
This happens when we imagine the worst-case scenario, often without any real evidence that it will happen.
Example: “I messed up that interview, I’ll never get a job.”
Catastrophizing can amplify anxiety and leave us feeling hopeless, even when the actual outcome is far less dramatic.Overgeneralization
Overgeneralizing means taking one negative experience and applying it to every similar situation in the future.
Example: “That date went badly, I’ll never find someone who loves me.”
It creates a self-defeating narrative and closes us off from the possibility that things can go differently next time.Mind-Reading
This is when we assume we know what someone else is thinking, without any real proof.
Example: “She didn’t reply to my text, she must be mad at me.”
Mind-reading often leads to unnecessary stress, misunderstandings, and relationship strain.Emotional Reasoning
Emotional reasoning is when we believe something must be true just because we feel it.
Example: “I feel like a failure, so I must be one.”
Feelings are valid, but they aren’t always facts. It’s important to separate emotion from evidence.Personalization
Personalization involves blaming yourself for things outside your control, or assuming that other people’s actions are directly related to you.
Example: “They cancelled plans, maybe I did something wrong.”
This distortion can fuel guilt, shame, and low self-esteem, even when the situation has nothing to do with you.Labeling
Labeling is when we define ourselves or others by a single event or mistake.
Example: “I forgot to send the email, I'm such an idiot.”
Instead of seeing behavior as separate from identity, labeling makes it personal and fixed.Mental Filtering
Mental filtering happens when we zoom in on the negative parts of a situation and ignore the positives.
Example: “Everyone said my presentation was great, but one person made a negative comment, so I must have done poorly.”
This kind of thinking skews our perception and reinforces self-doubt, even when there’s plenty of evidence to the contrary.
Why It Matters
Cognitive distortions can quietly shape how we view ourselves and the world. Left unchecked, they can feed anxiety, depression, and low self-worth. But when we start noticing these patterns, we can learn to pause, reflect, and ask: Is this really true? Is there another way to look at this?
Awareness is the first step toward change. The more we challenge these distortions, the more space we create for clarity, compassion, and emotional resilience. A simple way to begin is by keeping a thought journal where you notice patterns and gently practice reframing them. Small steps toward awareness can make a big difference over time.
