Cognitive Distortions

The thinking traps your brain sets for you -- and how to spot them before they spiral.

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Cognitive distortions are systematic errors in thinking that distort your perception of reality. First identified by psychiatrist Aaron Beck and later expanded by David Burns in 'Feeling Good,' these mental shortcuts feel completely logical in the moment but lead you to conclusions that are exaggerated, irrational, or simply untrue. Common distortions include catastrophizing (assuming the worst will happen), mind reading (believing you know what others think), all-or-nothing thinking (seeing things in black and white), and personalization (assuming everything is about you). Everyone experiences cognitive distortions -- they are a normal part of being human. The goal is not to eliminate them entirely but to develop the awareness to catch them in action. When you can name the distortion, you weaken its grip on your emotions and decisions.

Key Takeaway

You cannot stop your brain from generating distorted thoughts, but you can learn to name them -- and naming the distortion weakens its grip.

A Better Approach

A stick figure having a distorted thought -- 'Everyone thinks I am a fraud' -- and noticing a small label appearing next to it: 'mind reading'

Catch the thought. Give it a name. That is a cognitive distortion, not a fact.

The stick figure holding the distorted thought at arm's length, examining it like a specimen instead of accepting it as truth

Hold it up to the light. Ask: is this true, or does it just feel true?

The stick figure replacing the distortion with a more balanced thought: 'Some people like my work, some do not, and that is normal'

The balanced thought is less dramatic. It is also more accurate.

The stick figure walking forward with the distortion shrunk to a whisper in the background, still present but no longer steering

Distortions do not disappear. They just lose their authority when you can see them clearly.

Cognitive Distortions Cartoons