Cognitive Distortions

There are several distinct unhelpful thinking styles or negative biases in thinking, known as cognitive biases.

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Jumping to Conclusions

Jumping to conclusions is where we make assumptions based on events or observations without confirming them. For example, if a coworker doesn't smile at me, my conclusion is that they hate me or are upset at me for something.

Catastrophizing
(Magnification/Minimization)

This mental distortion enlarges negative issues and minimizes positive ones. When dealing with this, we may diminish or disregard an award or recognition received, but then focus on a single piece of negative feedback, enlarging it into a catastrophe. 

Black-and-White Thinking

This we commonly refer to as "all-or-nothing" thinking. Here, we view everything rigidly - either it is or it isn't. We're good or bad, smart or dumb, pretty or ugly, with no room in between. This can create anxiety by making situations all good or all bad, quickly giving us reason to worry when something falls the slightest bit short of perfection. 

Disqualifying the Positive

Disqualifying the positive means setting aside positive feedback or events we may experience or observe. For example, I know I'm doing well in these classes, but that doesn't matter because I am doing poorly in this one class.

Emotional Reasoning

Emotional reasoning is using our emotions as evidence that something is a certain fact.
For example, feeling jealous in a relationship might serve as unequivocal evidence that the significant other is in fact cheating.

Labeling

Also known as mislabeling, in this pattern, we advance our overgeneralizing all the way to giving definitive labels to ourselves or others. If I fail a test, I must be "stupid", "worthless", or "a huge idiot". Usually these labels are pretty intense and carry a lot of emotional weight. 

Mind Reading

The inaccurate belief that we know what another person is thinking. This distortion refers to the negative interpretations that we jump to. For example, seeing a stranger with an unpleasant expression, you jump to the conclusion that they are thinking something negative about you.

Overgeneralization

This sneaky distortion takes one instance or example and generalizes it to an overall pattern.
For example, a student may receive a C on one test and conclude that she is stupid and a failure. 

Perfectionism

Perfectionists and those struggling with Imposter Syndrome will recognize this distortion – it is the belief that we must always do things perfectly or not at all. For those struggling with this distortion, the idea of having any imperfections in ourselves or our work is absolutely unacceptable, and we will criticize ourselves or others intensely.

Personalization/Blaming

Personalizing is assigning blame to yourself or others for numerous things that are generally unrelated. For example, if a family dinner went poorly, you might blame yourself for something unrelated like bringing the wrong dressing. 

World Fallacy

These are beliefs of how the world is or should be. Fallacies of fairness, control, change or reward are intended to add order and try to exert control on a unruly world. Believing that life should be fair, or that we can change or control others by our behavior, will result in feelings of anger, resentment, and hopelessness when one inevitably encounters reality.

“Should” ism

"Should-ing" is what we call focusing on the "should" - what I should be like, how my situation or job should be, what my friends should say. This is essentially comparing yourself or others to a perfect expectation.

Source: American Journal of Psychotherapy