The American Psychological Association defines Cognitive Behavioral Therapy as:

Cognitive behavioral therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications… (click for more).

American Psychological Association

One of the tools that have been helpful for me personally in working to improve mental health is learning about cognitive distortions. Cognitive distortions are irrational thoughts that can influence your emotions. Everyone experiences cognitive distortions to some degree, but in their more extreme forms, they can be harmful. I am sharing a list of cognitive distortions below as a resource for anyone who finds it helpful.

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Cognitive Distortions

Magnification and Minimization: Exaggerating or minimizing the importance of events. One might believe their own achievements are unimportant, or that their mistakes are excessively important.

Catastrophizing: Seeing only the worst possible outcome of a situation.

Overgeneralization: Making broad interpretations from a single or few events. “I felt awkward during my job interview. I am always so awkward.”

Magical Thinking: The belief that acts will influence unrelated situations. “I am a good person, so bad things shouldn’t happen to me.”

Personalization: The belief that one is responsible for events outside of their own control. “My mom is always so upset. She would be fine if I did more to help her.”

Jumping to Conclusions: Interpreting the meaning of a situation with little or no evidence.

Mind Reading: Interpreting the thoughts and beliefs of others without adequate evidence. “She would not go on a date with me. She probably thinks I am ugly.”

Fortune Telling: The expectation that a situation will turn out badly without adequate evidence.

Emotional Reasoning: The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”

Disqualifying the Positive: Recognizing only the negative aspects of a situation while ignoring the positive. One might receive many compliments on an evaluation but focus on the single piece of negative feedback.

“Should” Statements: The belief that things should be a certain way. “I should always be friendly.”

All-or-Nothing Thinking: Thinking in absolutes such as “always”, “never”, or “every”. “I never do a good job on anything.”