“I'm not good enough.”
“I always mess things up.”
“Nobody really likes me.”
“I’ll never be successful.”
“I’m too old/too young to do this.”
“I’m a failure.”

And, the list goes on. As a matter of fact, we all have been there. Negative thinking is something we tend to have when we are stuck or unhappy. These are cognitive distortions. Cognitive distortions are patterns of thinking that trick you into seeing the world in a more negative way than it actually is. It’s like wearing glasses with the wrong prescription where everything looks distorted, but you don’t realise it.

These mental habits can manifest in different ways, such as assuming the worst will happen (catastrophising), believing one mistake defines your worth (all-or-nothing thinking), or dismissing compliments because you feel they don’t count (mental filtering).

While everyone experiences these thought traps now and then, repeating them too often can fuel anxiety, depression, and self-doubt. They can also make relationships harder by creating misunderstandings or unnecessary conflict.

 

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Why do People Develop Cognitive Distortions?

A 2017 research issued in the journal Stress & Health suggest that these distortions develop as a way to cope with difficult experiences especially when life adversity and emotional and behavioural problems in childhood and adolescence last for a long time. In fact, some researchers suggest that negative thinking patterns may have even helped early humans survive by keeping them on high alert for danger.

In the short term, these mental shortcuts might seem helpful, preparing you to react quickly in tough situations. But over time, they can become unhealthy, making everyday challenges feel bigger than they are and fueling anxiety or low self-esteem.

A 2024 study by the American Psychiatric Association links cognitive distortions to various mental health conditions, including depression, anxiety, and dysphoria. However, they aren’t classified as a mental illness on their own. The study doesn’t list them as a separate diagnosis, but they often show up in different mental health struggles.

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10 Types of Cognitive Distortions

A 2022 Harvard study has distinguished cognitive distortions into 10 different types. Let’s find out. 

 

1. All-or-Nothing Thinking: This black-and-white or polarised thinking makes you see things in extremes. Either too good or too bad. It sets unrealistic expectations and can lead to feelings of failure over small mistakes. For example, if you miss one workout, you might think your entire fitness plan is ruined, even though missing a day doesn’t erase your progress.

2. Overgeneralisation: Overgeneralisation happens when you take one bad experience and assume it will always happen. If you fail one test, you might think you’re bad at all subjects, or if someone rejects you, you might believe no one will ever like you.

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3. Mental Filtering: Mental filtering is when you focus only on the negatives while ignoring the positives. Even if something is mostly good, your brain filters out the positive parts and only sees what went wrong. For example, if you get ten compliments and one criticism, you might get stuck on the one negative comment and forget about the praise. Shifting your focus to see the full picture can help balance your perspective.

4. Disqualifying the Positive: Even when good things happen, this distortion convinces you they don’t matter. You might believe that achievements are just luck or that compliments aren’t genuine. If someone commends your work, you might dismiss it by thinking, “They’re just being polite.”

Related story: 7 Signs You Need to Take A Break for Your Mental Health

5. Jumping to Conclusions: This distortion involves making negative assumptions without real evidence. It can take two forms: mind-reading (assuming you know what others think) and fortune-telling (predicting the worst possible outcome). Like, if a friend doesn’t reply to your message right away, you might assume they’re upset with you, even though they could just be busy.

6. Catastrophising: Catastrophising means expecting the worst-case scenarios. A small issue suddenly feels like a huge disaster. For instance, if you make a small mistake at work, you might convince yourself you’re going to be fired. This thinking leads to unnecessary anxiety.

7. Emotional Reasoning: This distortion tricks you into believing that your feelings reflect reality. If you feel unworthy, you assume you are unworthy. If you feel like a failure, you believe you must be one. But emotions aren’t always right. Generally, they’re influenced by stress, past experiences, and even physical health. Learn to separate feelings from facts to stop unnecessary self-doubt.

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8. "Should" Statements: "Should" statements create unrealistic high expectations and pressure. You may think, “I should always be productive,” or “I should never make mistakes.” When you don’t meet these high expectations, you feel guilt or frustration. Instead try using more flexible terminology like, “It would be helpful if I…” or “I’d like to…” to reduce self-imposed pressure.

9. Labeling: Labeling happens when you define yourself or others in extreme, negative terms based on a single event. If you fail a test, you might say, 'I’m stupid.' If someone is rude, you might label them as a “terrible person.” These labels ignore the complexity of human behaviour. Instead, describing the specific situation rather than labelling yourself can help create a healthier mindset.

10. Personalisation & Blame: It involves taking responsibility for things beyond your control or blaming others unfairly. If something goes wrong at work, you might blame your boss instead of looking at all the factors involved. Recognising what you can and can’t control leads to healthier relationships and self-perception.

 

Ways to Change Negative Thinking

Negative thoughts can feel intuitive, but that's not the case. With awareness and practice, you can rewire your brain to think in a more balanced and positive way. Here are some effective strategies to change negative thinking patterns:

• Identify your negative thoughts: The first step is recognising when you’re having a negative thought. Pay attention to the words you use in your mind. Are you using phrases like “I always mess up” or “Nothing ever works out”? Awareness is key once you spot the thought, you can start questioning it.
• Challenge and reframe your thoughts: Ask yourself: Is this thought true? Often, negative thoughts exaggerate reality. Instead of thinking, “I’ll never succeed,” reframe it to “This is a challenge, but I can learn from it.” Shifting your perspective can make a huge difference in how you feel.
• Practice self-compassion: Practise gratitude. If you wouldn’t say it to a friend, don’t say it to yourself. Instead of harsh self-criticism like “I’m so stupid,” try “I made a mistake, but I can improve.” Self-compassion helps build resilience and confidence.
• Focus on solutions: Negative thinking often dwells on problems without looking for solutions. If something goes wrong, think about what you can do to fix this issue. Shifting to a problem-solving mindset reduces stress and helps you feel more in control.
• Limit exposure to negativity: Your environment influences your thoughts. If social media, the news, or certain people constantly bring negativity into your life, consider setting boundaries. Surround yourself with uplifting content and supportive people.

 

Related story: 5 Easy Mindfulness Habits to Improve Your Mental Health

 

Negative thinking can change how we see ourselves and the world. But the good news is that it’s not permanent, you have the power to change it. By challenging negative thought patterns and practising healthier ways of thinking, you can create a positive mindset. It won’t happen overnight, but every small step you take whether it’s questioning a negative thought, practising gratitude, or focusing on solutions helps rewire your brain for the better. Consider talking to a therapist if your thoughts are becoming worse or causing other issues. 

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