A cognitive distortion is a <a href='https://masterclass.com/articles/how-to-think-more-creatively' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/how-to-think-more-creatively","linkCopy":"type of thinking","category":"automated-link"}' automatic='true'>type of thinking</a> that causes individuals to perceive themselves in a negative way. These distorted thoughts fuel negative emotions, anxiety disorders, and detrimental thinking styles. Often, such irrational thoughts are so innate to people’s thinking patterns that they are imperceptible, making them dangerous for their well-being and emotional reasoning. 

People experiencing cognitive distortions might perceive a positive experience as an adverse event. Even when feeling good, such negative thinking can make a person feel undeserving of love, [friendship](https://www.masterclass.com/articles/value-of-friendship), or [affection](https://www.masterclass.com/articles/how-to-show-affection). In many cases, such exaggerating and mislabeling can lead to depression and the perpetuation of psychopathological states. 

Psychiatrist Aaron Beck studied cognitive distortions, and many psychiatrists consider him the father of cognitive behavioral [therapy](https://www.masterclass.com/articles/what-to-expect-from-therapy). CBT is an intervention that aims to reduce symptoms of mental health issues, including cognitive distortions.
There are many types of cognitive distortion. Some common cognitive distortions include:

- __All-or-nothing thinking__: This is a form of black-and-white thinking in which people see events, feelings, and reactions without understanding the nuances of people’s actions and emotions.
- __Always being right__: This cognitive distortion describes people who perceive opinions as facts. [Perfectionists](https://www.masterclass.com/articles/how-to-overcome-perfectionism) and people with i[mposter syndrome](https://www.masterclass.com/articles/how-to-overcome-imposter-syndrome) sometimes have difficulty accepting a difference in opinion.
- __Catastrophizing__: The cognitive distortion of catastrophizing gives disproportionate weight to the worst possible outcome, no matter how slim the odds are of such an outcome. Also known as the binocular trick, it involves the magnification or minimization of the importance of events.
- __Overgeneralizing__: This form of thinking means creating false patterns out of standalone events, thus making faulty generalizations from insufficient evidence. Labeling is an extreme form of overgeneralizing in which people apply emotional or inaccurate labels to behaviors.
- __Mental filtering__: Focusing on the negative parts of an event while disqualifying the positive aspects equals mental filtering. This cognitive distortion can affect the perception of an interaction, a relationship, or a personality, turning it into a negative event.
- __Mind reading__: Inferring others’ negative thoughts, even when they are unspoken or unlikely to exist at all, is like trying to read minds. This can also lead to fortune telling, in which someone predicts (usually negative) outcomes that are unlikely to occur.
Cognitive distortions can adversely impact a person’s [mental health](https://www.masterclass.com/articles/what-is-mental-health) and lead to social isolation. Negative rumination can make it challenging to hold a conversation rooted in reality with others. Such distortions can also cause or be symptoms of depression and anxiety, which can lead to personality disorders if the person doesn’t seek treatment.
Cognitive therapy and psychiatry can be beneficial ways to combat cognitive distortions. Mental health professionals can provide exercises to help you reframe negative thoughts and better acquaint yourself with reality.

Cognitive restructuring activities include “facts or opinions,” a method in which you write down your thoughts and categorize them by fact or opinion to show you the difference between objective truths and subjective ideas. There is also “putting thoughts on trial,” in which you write out a simple law case and support with evidence the good and bad parts of each of your thoughts to determine their veracity.
Developing relational intelligence and improving <a href='https://masterclass.com/articles/robin-robertss-tips-for-effective-communication' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/robin-robertss-tips-for-effective-communication","linkCopy":"communication","category":"automated-link"}' automatic='true'>communication</a> are essential to boost the quality of your personal and professional relationships. Discover Esther Perel’s approach to [resolving conflict](https://www.masterclass.com/articles/how-to-resolve-conflict), [having difficult conversations](https://www.masterclass.com/articles/how-to-have-difficult-conversations), and building trust when you sign up for a [MasterClass Annual Membership](https://www.masterclass.com/).
In psychotherapy, cognitive distortions are negative thought patterns that warp reality, minimize self-esteem, and exacerbate mental health issues. Learn how to identify and stop cognitive distortions.

In psychotherapy, cognitive distortions are negative thought patterns that warp reality, minimize self-esteem, and exacerbate mental health issues. Learn how to identify and stop cognitive distortions.

6 Cognitive Distortions: How to Stop Negative Thoughts

A cognitive distortion is a <a href='https://masterclass.com/articles/how-to-think-more-creatively' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/how-to-think-more-creatively","linkCopy":"type of thinking","category":"automated-link"}' automatic='true'>type of thinking</a> that causes individuals to perceive themselves in a negative way. These distorted thoughts fuel negative emotions, anxiety disorders, and detrimental thinking styles. Often, such irrational thoughts are so innate to people’s thinking patterns that they are imperceptible, making them dangerous for their well-being and emotional reasoning. People experiencing cognitive distortions might perceive a positive experience as an adverse event. Even when feeling good, such negative thinking can make a person feel undeserving of love, <a href='https://www.masterclass.com/articles/value-of-friendship' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/value-of-friendship","linkCopy":"friendship","category":null}'>friendship</a>, or <a href='https://www.masterclass.com/articles/how-to-show-affection' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-show-affection","linkCopy":"affection","category":null}'>affection</a>. In many cases, such exaggerating and mislabeling can lead to depression and the perpetuation of psychopathological states. Psychiatrist Aaron Beck studied cognitive distortions, and many psychiatrists consider him the father of cognitive behavioral <a href='https://www.masterclass.com/articles/what-to-expect-from-therapy' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/what-to-expect-from-therapy","linkCopy":"therapy","category":null}'>therapy</a>. CBT is an intervention that aims to reduce symptoms of mental health issues, including cognitive distortions.

What Are Cognitive Distortions?

There are many types of cognitive distortion. Some common cognitive distortions include:<ul class="mc-m-4 list-styled"><li class="">All-or-nothing thinking: This is a form of black-and-white thinking in which people see events, feelings, and reactions without understanding the nuances of people’s actions and emotions. </li><li class="">Always being right: This cognitive distortion describes people who perceive opinions as facts. <a href='https://www.masterclass.com/articles/how-to-overcome-perfectionism' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-overcome-perfectionism","linkCopy":"Perfectionists","category":null}'>Perfectionists</a> and people with i<a href='https://www.masterclass.com/articles/how-to-overcome-imposter-syndrome' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-overcome-imposter-syndrome","linkCopy":"mposter syndrome","category":null}'>mposter syndrome</a> sometimes have difficulty accepting a difference in opinion. </li><li class="">Catastrophizing: The cognitive distortion of catastrophizing gives disproportionate weight to the worst possible outcome, no matter how slim the odds are of such an outcome. Also known as the binocular trick, it involves the magnification or minimization of the importance of events. </li><li class="">Overgeneralizing: This form of thinking means creating false patterns out of standalone events, thus making faulty generalizations from insufficient evidence. Labeling is an extreme form of overgeneralizing in which people apply emotional or inaccurate labels to behaviors. </li><li class="">Mental filtering: Focusing on the negative parts of an event while disqualifying the positive aspects equals mental filtering. This cognitive distortion can affect the perception of an interaction, a relationship, or a personality, turning it into a negative event. </li><li class="">Mind reading: Inferring others’ negative thoughts, even when they are unspoken or unlikely to exist at all, is like trying to read minds. This can also lead to fortune telling, in which someone predicts (usually negative) outcomes that are unlikely to occur. </li></ul>

A List of Cognitive Distortions With Examples

Cognitive distortions can adversely impact a person’s <a href='https://www.masterclass.com/articles/what-is-mental-health' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/what-is-mental-health","linkCopy":"mental health","category":null}'>mental health</a> and lead to social isolation. Negative rumination can make it challenging to hold a conversation rooted in reality with others. Such distortions can also cause or be symptoms of depression and anxiety, which can lead to personality disorders if the person doesn’t seek treatment.

The Impact of Distorted Thinking

Cognitive therapy and psychiatry can be beneficial ways to combat cognitive distortions. Mental health professionals can provide exercises to help you reframe negative thoughts and better acquaint yourself with reality.Cognitive restructuring activities include “facts or opinions,” a method in which you write down your thoughts and categorize them by fact or opinion to show you the difference between objective truths and subjective ideas. There is also “putting thoughts on trial,” in which you write out a simple law case and support with evidence the good and bad parts of each of your thoughts to determine their veracity.

How to Stop Cognitive Distortions

Developing relational intelligence and improving <a href='https://masterclass.com/articles/robin-robertss-tips-for-effective-communication' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://masterclass.com/articles/robin-robertss-tips-for-effective-communication","linkCopy":"communication","category":"automated-link"}' automatic='true'>communication</a> are essential to boost the quality of your personal and professional relationships. Discover Esther Perel’s approach to <a href='https://www.masterclass.com/articles/how-to-resolve-conflict' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-resolve-conflict","linkCopy":"resolving conflict","category":null}'>resolving conflict</a>, <a href='https://www.masterclass.com/articles/how-to-have-difficult-conversations' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-have-difficult-conversations","linkCopy":"having difficult conversations","category":null}'>having difficult conversations</a>, and building trust when you sign up for a <a href='https://www.masterclass.com/' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>.

Revitalize Your Relationships

In psychotherapy, cognitive distortions are negative thought patterns that warp reality, minimize self-esteem, and exacerbate mental health issues. Learn how to identify and stop cognitive distortions.

In psychotherapy, cognitive distortions are negative thought patterns that warp reality, minimize self-esteem, and exacerbate mental health issues. Learn how to identify and stop cognitive distortions.


A person sitting outdoors at a table, writing down cognitive distortions in a notebook.