Cognitive distortions are irrational or exaggerated thought patterns that negatively influence how we perceive ourselves, others, and the world. They were popularised by psychiatrist Aaron Beck and expanded by David Burns in Feeling Good as a core concept in Cognitive Behavioural Therapy (CBT).
Why They Matter
Distortions feel completely true in the moment. Recognising them is the first step to challenging and replacing them with more balanced thinking.
Common Cognitive Distortions
1. All-or-Nothing Thinking
Also called: Black-and-white thinking, dichotomous thinking
Seeing things in absolutes with no middle ground — either perfect or a total failure.
Example
“I made one mistake in my presentation, so the whole thing was a disaster.”
2. Overgeneralisation
Drawing a broad conclusion from a single event, using words like always, never, everyone, no one.
Example
“I didn’t get that job. I never succeed at anything.”
3. Mental Filter
Focusing exclusively on one negative detail while ignoring the bigger picture.
Example
Someone receives glowing feedback with one small criticism and can only think about the criticism for days.
4. Disqualifying the Positive
Rejecting positive experiences by insisting they “don’t count.”
Example
“They only complimented my work to be polite. It doesn’t mean anything.”
5. Mind Reading
Assuming you know what others are thinking — usually something negative — without any evidence.
Example
“She didn’t reply to my message. She must be angry with me.”
6. Fortune Telling
Predicting that things will turn out badly, then treating the prediction as fact.
Example
“There’s no point applying. I already know I won’t get it.”
7. Catastrophising
Also called: Magnification
Blowing the importance of a problem wildly out of proportion.
Example
“I forgot to send that email. My boss is going to fire me and my career will be ruined.”
8. Minimisation
The flip side of catastrophising — shrinking the significance of your own achievements or positive qualities.
Example
“Anyone could have done what I did. It was nothing special.”
9. Emotional Reasoning
Assuming that because you feel something strongly, it must be true.
Example
“I feel stupid, therefore I must be stupid.”
10. Should Statements
Holding yourself (or others) to rigid rules with words like should, must, ought to, have to — leading to guilt or resentment when they’re violated.
Example
“I should be further along in my career by now. I must be doing something wrong.”
11. Labelling
Attaching a global, fixed label to yourself or others based on specific behaviours.
Example
“I forgot again — I’m such an idiot.” (vs. “I made a mistake”)
12. Personalisation
Taking excessive personal responsibility for events that aren’t entirely (or at all) within your control.
Example
“My friend seems upset. It must be something I did.”
13. Jumping to Conclusions
Making negative interpretations without actual evidence — encompasses 5. Mind Reading and 6. Fortune Telling.
14. Magnification of Others’ Strengths
Comparing your insides to everyone else’s outsides, assuming others don’t struggle the same way you do.
Example
“Everyone else at work seems so confident. I’m the only one who feels lost.”
How to Challenge a Distortion
A Simple Framework
- Identify the thought and name the distortion
- Examine the evidence — what actually supports or contradicts this thought?
- Generate an alternative — what’s a more balanced, realistic view?
- Test it — act on the balanced view and observe what happens
Source: Aaron Beck, David Burns — Cognitive Behavioural Therapy literature
Last updated May 13, 2026.