Cognitive Distortions: Your Thought Traps

Ever notice how sometimes your thoughts can get a bit tangled, making situations seem worse than they really are? These unhelpful thought patterns are called cognitive distortions, and they're super common. They're like mental shortcuts your brain takes that often lead to negative feelings. The good news is, once you can spot them, you can learn to challenge and change them!

Here are some of the most common cognitive distortions:

1. All-or-Nothing Thinking (Black-and-White Thinking)

This is when you see things in extreme, either-or categories. There's no middle ground. If something isn't perfect, it's a complete failure.

• Example for a student: "I got a B on that test, so I'm a total failure and will never get into a good college." (Ignoring the fact that a B is still a good grade and one grade doesn't define your entire academic future.)

2. Catastrophizing

This distortion involves blowing things out of proportion, always expecting the worst possible outcome, even when it's highly unlikely.

• Example for a student: "I stumbled on one word during my presentation. Everyone probably thinks I'm incompetent, and my grade will suffer. My teacher will think I'm not prepared, and my academic record will be ruined forever!"

3. Mind Reading

You assume you know what others are thinking, usually negatively, without any real evidence. You jump to conclusions about others' thoughts and intentions.

• Example for a student: "My friend didn't text me back immediately. They must be mad at me or think I'm annoying." (When they might just be busy or haven't seen the message yet.)

4. Should Statements

These are rigid rules you have for yourself and others about how you "should," "must," or "ought" to behave. When these rules aren't met, you feel guilty, angry, or frustrated.

• Example for a student: "I should be able to understand this complex calculus problem instantly. If I don't, I'm not smart enough." (Ignoring that learning takes time and effort, and it's okay to struggle.)

5. Personalization

Taking everything personally or believing you are responsible for things that are beyond your control. You often see yourself as the cause of external negative events.

• Example for a student: "Our group project didn't get an A. It's all my fault because I didn't push for my ideas more." (Ignoring that group projects are a collaborative effort and other factors could be at play.)

6. Emotional Reasoning

Believing that something is true simply because you feel it strongly. Your emotions become your evidence.

• Example for a student: "I feel overwhelmed and anxious about this essay, so it must be impossible for me to write it well." (Even if you've written successful essays before, the strong feeling dictates the belief.)

By recognizing these common thought traps, you're taking the first step towards challenging them and developing more balanced, helpful ways of thinking. This skill, known as thought reframing, can significantly improve your mental well-being and help you navigate challenges more effectively.

Untwist Your Thinking! Cool Down

Instructions: Please answer the following questions to reflect on today's session.

1. What is one new thing you learned about your thoughts today?
   
   
   
   
   
   
   

2. Name one cognitive distortion you think you might experience sometimes.
   
   
   
   
   
   

3. In your own words, how would you describe "thought reframing" to a friend?
   
   
   
   
   
   
   
   
   
   
   
   

4. On a scale of 1 to 5 (1 = not at all, 5 = very much), how confident do you feel about trying to reframe a negative thought on your own?
   
   
   
   

5. What is one situation in the coming week where you might try to apply this skill?
   
   
   
   
   
   
   
   
   
   
   
   

Spot the Distortion Activity

Instructions: Read each scenario below and identify the cognitive distortion(s) at play. Explain your reasoning.

Scenario 1: The Group Project Grade

Situation: You and your team received a B- on a challenging group project. Your initial thought is, "This is a disaster! I'm usually an A student. This one grade means I'm not capable of advanced coursework, and my GPA is ruined forever."

Cognitive Distortion(s):

Reasoning:

Scenario 2: The College Application Essay

Situation: You've been working on your college application essay for weeks. You feel overwhelmed and keep thinking, "My essay isn't perfect, so it's absolutely terrible. No college will want me if I can't even write a flawless essay. Everyone else probably has amazing essays already done."

Cognitive Distortion(s):

Reasoning:

Scenario 3: Missing a Practice

Situation: You had to miss an important practice for your extracurricular club because you had a doctor's appointment. You think, "My coach is definitely going to be furious with me and think I don't care about the team. My teammates are probably talking about how unreliable I am right now."

Cognitive Distortion(s):

Reasoning: