Cognitive distortions are defined as logical errors or distortions in the way an individual thinks.
This concept is particularly addressed within the framework of Cognitive Behavioural Therapy (CBT) and leads individuals to perceive events in an unrealistic or overly negative way. It is of great importance for mental health. These distortions contribute to mental problems such as stress, anxiety, and depression by causing unrealistic interpretation of events.
For example, thoughts such as ‘If I fail, I am a complete failure’ can lead to the development of negative emotions in the individual. Cognitive distortions can be identified and corrected with CBT to develop healthier thinking habits. Recognising distortions not only increases an individual’s psychological resilience, but also helps with stress management, strengthening social relationships, and improving overall quality of life.
Cognitive distortions often arise due to an individual’s life experiences, thought patterns, and environmental influences. Beliefs, negative experiences, or traumas acquired in childhood shape the way an individual evaluates events.
For example, if a child is constantly criticised, he or she may develop the thought ‘I’m not good enough’ when they grow up. Such distortions come into play unconsciously, automatically when trying to cope with stressful or uncertain situations. Learned behaviours and societal expectations can also contribute to the development of these thinking errors. Over time, these erroneous thoughts are reinforced and become part of the individual’s mindset.
Its origins and the contributions to this concept by figures such as Aaron T. Beck and David Burns
Aaron T. Beck is considered the founder of cognitive therapy and was the first to develop the concept of cognitive distortions. In his research on depression, Beck observed that individuals’ emotions and behaviour are strongly influenced by the way they perceive and think about events.
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According to Beck, irrational and distorted thoughts of individuals lead to depression, anxiety, and other mental problems. These thoughts are automatic and often unconscious.
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Beck’s Cognitive Model explained how these distortions affect mental health by linking thoughts, emotions, and behaviours.
David Burns expanded and popularised the work of Aaron T. Beck.
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Burns categorised and detailed cognitive distortions, making Beck’s theory more accessible. In his book, he explains cognitive distortions in a way that ordinary readers can understand and provides practical techniques for correcting these distortions.
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Burns added new types to the distortions defined by Beck, such as ‘ignoring the positive’. He also emphasised self-awareness and evidence-seeking methods to change automatic thoughts.
Beck provided a scientific framework to the therapy process by establishing the theoretical basis of cognitive distortions, while Burns popularised therapeutic approaches by making these concepts accessible to a wider audience. Both names played a critical role in making cognitive therapy an effective psychotherapy method.
Types of cognitive distortion
1. Black-White Thinking
In this way of thinking, the person thinks of events in extremes, either black or white. Instead of evaluating any situation in the process, he/she evaluates it in only two ways. There is the idea that something has either happened completely or not at all.
Example: ‘If I do not succeed in this exam, I am a complete failure.’
2. Catastrophising
In this way of thinking, which is common in anxiety disorders, the person exaggerates events and focuses on the worst possible scenario. This cognitive distortion may be accompanied by mental images and visualisations.
Example: ‘If I do this presentation badly, I will lose my job.’
3. Personalisation
Attributing to oneself the cause of negative behaviour that has nothing to do with oneself.
Example: ‘You wouldn’t have had an accident if I hadn’t called you home in the evening.’ It leads to feelings of guilt, shame, and inadequacy. Comparing oneself with others is a different dimension of personalisation.
4. Mind Reading
Assuming one knows what others think about him/her.
Example: ‘He gave me a short answer, he must not like me.’
5. Labelling
Labelling oneself or others negatively based on an event.
Example: ‘My son is lazy’ instead of saying ‘My son does not do his homework and lessons.’
6. Overgeneralisation
Drawing negative conclusions based on a single event.
Example: A person who breaks up with a lover thinks they will never be happy again.
7. Ignoring the Positive
Minimising or ignoring positive events or achievements.
Example: ‘I succeeded in this project, but it was pure luck.’
8. Magnification and Minimisation
A tendency to overestimate or underestimate events.
Example: ‘I made a mistake, that must have caught everyone’s attention’ or ’This success is not that important.’
9. Emotional Reasoning
Reasoning based on emotions and assuming that emotions represent reality.
Example: ‘I feel anxious, this situation is absolutely terrible.’
10. Unfair Comparison
Feeling inadequate by constantly comparing yourself with others.
Example: ‘My presentation was not as good as his, I am very inadequate.’
11. ‘Should’ and ‘Ought’ Expressions
An exaggerated way of thinking that the person always has a behaviour that is obligatory and necessary; guilt and resentment appear when not followed.
Example: ‘I must be more successful, otherwise no one will take me seriously.’
12. Selective Abstraction
Fixating on the negative part rather than evaluating experiences as a whole.
Example: ‘I made a mistake in my presentation, so it went completely badly.’
Causes of cognitive distortions
1. Evolutionary and Biological Factors
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Fast decision-making mechanisms in the brain can lead to erroneous generalisations.
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Example: exaggerating danger may provide survival advantage.
2. Past Experiences
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Traumatic events or failures can shape negative thinking.
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Example: constant criticism leads to ‘I cannot do anything right’.
3. Learning and Social Environment
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Childhood messages and social environment influence distortions.
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Example: ‘If I make a mistake, I will not be loved’ → perfectionism.
4. Emotional State
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Depression, anxiety, and stress increase negative thoughts.
5. Cultural and Social Influences
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Societal beliefs, e.g., ‘Success is everything’, may increase feelings of inadequacy.
6. Mental Shortcuts (Heuristics)
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Quick decisions may rely on incomplete information, e.g., confirmation bias.
7. Cognitive Deficit or Overload
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Overloaded minds simplify assumptions → distortions.
Conclusion
Cognitive distortions subtly yet powerfully shape the mind’s interpretation of events, reflecting reality through a biased lens. They are fuelled by past experiences and learned belief systems; when unrecognised, they affect emotional balance and behaviour. Recognising these patterns provides mental flexibility, evidence-based perspective, and a healthier, more authentic approach to life.
References
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Uluhan, Filiz. Bilişsel Çarpıtmalar. Psikoterapi.pro, 2017
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Silva, S. (2024). How to Identify Cognitive Distortions: Examples and Meaning. PsychCentral.
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Hartney, E. (2023). 10 Cognitive Distortions That Can Cause Negative Thinking. Verywell Mind.