Distorted Negative Thoughts

Distorted negative thoughts are a primary part of Cognitive Theory. The theory states that our thoughts, mood and behaviour are connected and have an effect on one another. When we have thoughts that are negative and distorted they can lower our mood and in prolonged cases cause anxiety or depression.

The basis of Cognitive Behavioral Therapy (CBT) is a change in perspective can lead to a change in mood. If we are able to reduce the distortions so our thoughts are more balanced and realistic, our feelings and behavior will also be affected.

How can thoughts be distorted? #

Thoughts can become distorted when they are influenced by negative biases or misconceptions. These distortions are essentially cognitive errors where the mind convinces us of something that isn’t entirely accurate. For example, someone might consistently interpret situations or events negatively, even when there is little or no evidence to support their views. This kind of distortion can lead to anxiety, depression, and other mental health challenges. Distorted thoughts are often automatic and may be deeply ingrained, making them challenging to identify and change.

What is a cognitive distortion? #

Cognitive distortions are habitual and extreme ways of thinking that are often inaccurate and negatively biased.

The Feel Less Bad app supports eleven of the most common cognitive distortions:

• All or Nothing Thinking
• Blaming Others
• Emotional Reasoning
• Fortune Telling
• Inaccurate Proportions
• Labeling
• Mental Filtering
• Mind Reading
• Overgenalizing
• Personalizing
• Should Statements

You can learn more about each one in The Cognitive Distortions section. We’ve provided descriptions, examples and tips for identifying them in your thoughts.

How a distorted negative thought affect our mood? #

Believing a distorted negative thought is true can significantly affect our mood and emotional well-being. This is because our emotions are strongly influenced by our thoughts or perceptions about situations, not the situations themselves.

When we have a distorted negative thought, we’re seeing reality through a biased lens, often assuming the worst or discounting the positive. This distorted perception can lead us to experience negative emotions such as sadness, anger, anxiety, or guilt, even if the situation doesn’t warrant such a reaction.

For instance, if we constantly think that we’re not good enough (a common cognitive distortion), we’re likely to feel sad or anxious, which can then lead to low self-esteem or depressive symptoms. Similarly, if we believe that everyone is out to get us, we might feel paranoid or chronically stressed. Over time, these negative emotions can be detrimental to our overall mental health.

Can I completely eliminate distorted negative thoughts? #

Distorted negative thoughts are a part of human cognition and happen automatically. Even trained mental health professionals occasionally fall into these patterns of thinking. The key is not to aim for their total elimination but to recognize and challenge them effectively when they occur. Additionally, making an habit of identifying distortions and reframing thoughts can create new, more beneficial thinking habits.

What are some examples of distorted negative thoughts? #

Below are examples for each of the cognitive distortions.

1. All or Nothing Thinking: “If I can’t do it perfectly, there’s no point in trying.”
2. Blaming Others: “You ruined my day.”
3. Emotional Reasoning: “I feel guilty, so I must have done something wrong.”
4. Fortune Telling: “I’m going to mess up this presentation.”
5. Inaccurate Proportions: “Spilling my coffee this morning ruined my entire day.”
6. Labeling: “I’m such a terrible friend.”
7. Mental Filtering: “I only scored 85% on the exam.”
8. Mind Reading: “They think I’m incompetent.”
9. Overgeneralizing: “I made a mistake. I always mess things up.”
10. Personalizing: “My friend is upset. It must be something I did.”
11. Should Statements: “I should be successful by now.”

Why identify distortions in thoughts? #

Identifying the distortions in a thought provides a strategy on how to reframe them in a more balanced and realistic way.

In this thought,

no one will ever like a loser like me

the distortions are:

• Overgeneralizing
• Fortune Telling
• Mind reading
• Labeling

You may come up with a different list. What’s important is having a list that is meaningful to you. The list provides a strategy for reframing.

Using the distortions above, here are examples of how the distorted negative thought could be reframed:

Example 1:

I may have faced some setbacks, but that doesn’t make me a loser. I cannot predict how everyone will feel about me, and it’s not accurate to assume that no one will like me. Everyone has their strengths and weaknesses.

Example 2:

I’m going through a tough time now, but this doesn’t mean I’m a ’loser’. I can’t read minds to know what everyone thinks about me, and I have the potential to grow and improve.

Example 3:

I’ve had a few failures, but that doesn’t define me. People’s opinions vary and I can’t anticipate everyone’s thoughts. I am more than the labels I put on myself.

How does the Feel Less Bad app reduce distorted negative thoughts? #

You can find detailed information on the App page. Essentially, the FLB app provides a step by step workflow to:

1. Write out your current mood and thoughts
2. Write out the current facts about the situation
3. Identify the cognitive distortions in your thoughts
4. Use reframing to write a different perspective

This workflow is designed to help you quickly develop a more realistic perspective.

I’m having trouble identifying the distortions in a thought #

If you get stuck on challenging a distorted thought ask a question in our community.

Keep in mind that identifying and explaining the distortions is a skill. It takes practice and guidance to develop proficiency.