What Are Cognitive Distortions? Understanding How Faulty Thinking Impacts Mental Health

Cognitive distortions are irrational or exaggerated thought patterns that negatively impact how we perceive ourselves, others, and the world around us. These mental filters often form unconsciously and can lead to increased stress, anxiety, depression, and low self-esteem. By learning to recognize and challenge these thought distortions, individuals can improve their emotional well-being and build healthier habits of thinking.

Common Types of Cognitive Distortions

There are many types of cognitive distortions, but some of the most common include:

• All-or-nothing thinking- Viewing situations in extremes, such as “I’m either a success or a failure.”
• Catastrophizing - Expecting the worst possible outcome in any situation.
• Overgeneralization - Making broad assumptions based on a single event or experience.
• Mind reading - Believing you know what others are thinking, often assuming the worst.
• Labeling - Assigning yourself or others negative labels, such as “I’m worthless” or “They’re selfish.”

These patterns often develop from past experiences or long-standing beliefs and can distort reality, fueling emotional distress.

The Mental Health Impact

Cognitive distortions can trap individuals in cycles of negativity, making it difficult to feel confident, calm, or connected to others. They influence how we interpret events, respond to challenges, and make decisions. Left unaddressed, they can contribute to chronic stress, anxiety disorders, depression, and relationship difficulties.

Challenging Distortions for Better Mental Health

Awareness is the first step toward change. Through techniques such as Cognitive Behavioral Therapy (CBT), individuals can learn to identify, challenge, and reframe distorted thinking. Over time, this process helps reshape thought patterns, fostering greater emotional balance and resilience.

If you find yourself stuck in negative thinking loops, it may be time to explore how cognitive distortions are affecting your mental health—and what you can do to change them.

To learn more about challenging distortions, contact Carein Counseling to schedule a consultation. I help clients in Warren, RI, and surrounding areas.