What Are Cognitive Distortions in CBT

A thought can feel true without being accurate. In CBT, these patterns are called cognitive distortions, and they can quietly shape mood, choices, and relationships.

Cognitive distortions are thinking traps

Cognitive distortions are common, automatic ways the mind bends information. They often show up during stress, anxiety, low mood, conflict, or uncertainty.

In Cognitive Behavioural Therapy, the goal is not to “think positive.” The goal is to notice thoughts, test them, and build a more balanced view.

Common examples in everyday life

Common distortions include:

• All-or-nothing thinking

Seeing things as total success or total failure.

• Catastrophizing

Expecting the worst outcome, even when other outcomes are possible.

• Mind reading

Assuming what someone else thinks without clear evidence.

• Magical thinking

The belief that thoughts, actions, or emotions influence unrelated situations. "If I hadn't hoped something bad would happen to him, he wouldn't have gotten into an accident."

If you want a comprehensive list, one that I share with my clients can be found here.

How CBT works with these thoughts

It’s normal to have these thoughts at times, but they can be harmful when frequent or extreme.

CBT helps people slow the process down. If you're not yet ready for therapy, you may consider asking yourself:

• What thought showed up?

• What feeling followed?

• What evidence supports the thought?

• What evidence does not fit?

• What is a more balanced way to see this?

  
  

A helpful takeaway

Cognitive distortions are not character flaws. They are learned mental shortcuts. Once they are noticed, they can be questioned, softened, and replaced with thoughts that are more fair, accurate, and useful.

If you feel you would like some help working on any cognitive distortions, feel free to book a no charge 15-minute consultation call with me for in-person support in Guelph and across Ontario with online counselling!

Have a question you think would make a great blog post that I could answer? Send me a message at collabpsy@gmail.com and I could address it next time!