Cognitive Distortions are things therapists meet clients who exhibit negative thinking all the time. These negative thoughts are what keep the clients from resolving a particular issue. That’s why therapists attempt to change how clients think using cognitive behavioral therapy (CBT). In psychological circles, these negative thoughts are known as cognitive distortions.
As a novice therapist, you may miss out on negative thinking. Or you may encounter a cognitive distortion and not know its name. Worry not, as here are some of the cognitive distortions you will encounter as you work.
1. Black-and-White Thinking
In this cognitive distortion, clients view situations in an extreme way without considering the shades of gray or the middle ground. A good example of black-and-white thinking is, “If I don’t get an A in mathematics, I will be a failure.” First of all, getting a B in the subject is still not failing. Also, it is possible to fail in the subject and still pass in the rest of the subjects. Additionally, there are jobs that don’t require a lot of mathematics, such as copywriting, sales, counseling, etc.
By overcoming this thinking, the client won’t place unnecessary pressure on themselves. They will be able to acknowledge that failure is not a big deal as there are always many other chances to do better.
2. “Should” Statement
“Should” statements involve the use of the words, “should,” “must,” “have to,” and “ought to.” An example of a “should” statement is, “I should give him a birthday present because he is my dad.” Such a statement reeks of guilt. If this person fails to give him a birthday present, he will be disturbed by it for a long time.
Sometimes, “should” statements put unrealistic demands on oneself or others. Imagine a statement like this, “I should be married by 25 years old.” What happens if you don’t find the right person to marry at that age? You may end up marrying anybody to meet your goal. By eliminating “should” statements, the client leaves room for flexibility in case things don’t work out for them.
3. Mind Reading
In mind reading, you assume the thoughts and behaviors of others without evidence or direct communication. The statement that exemplifies mind reading is, “Ivy is mad at me because she didn’t call me last night.” First, there are many reasons why Ivy may not have called besides being mad. Maybe she lost her phone? Or she may have fallen sick? Lastly, she may have been buried in paperwork. The bottom line here is that assuming other people’s actions can cause you to be worried.
Another issue with mind reading is it may lead to a self-fulfilling prophecy. For instance, it might turn out that after all Ivy was mad at the person. As a result, will continue to engage in mind reading since their assumptions turned out to be true. However, assumptions can also turn out to be false. Clients who recognize they have this problem can seek clarification and learn to question their assumptions.
4. Labeling
In labeling, the individual assigns negative labels to themselves. An example of labeling is, “I am a failure.” The problem with labeling is that it fails to consider other attributes of an individual. Although you may be bad at one thing, you may be good at another. Therefore, that wouldn’t make you a failure if you’re good at other things.
Also, labeling restricts people from taking risks. If you have already accepted you are a failure, why even try? You could fail again, you may conclude. Clients who overcome labeling can realize people are more multifaceted and dynamic.
Conclusion
As a therapist, identifying clients’ cognitive distortions is important. If you don’t address them, the clients will be stuck in a cycle of negativity. As a result, they won’t handle their problems properly. Remember, this list isn’t exhaustive as there are many cognitive distortions. In your free time, you can research additional ones to remain alert during your therapy programs.