Generally, our brains are wired to control our thoughts and make connections to help us find solutions to our problems. However, some of these connections are not true or non-helpful since they are based on faulty patterns or biased perspectives we take on ourselves and the world around us.
These cognitive distortions are often hard to recognize as they have been reinforced as part of our daily thoughts. Even though they come in many forms, irrational beliefs share a commonality, such as a pattern of thinking; they are flawed and potentially damage our mental well-being.
Here are 3 tendencies out of 11 that we will explore in this post:
The fallacy of change – It involves two different but related beliefs that are damaging and inaccurate:
- For instance, being helpless and a victim of fate: “the quality of the report was mediocre since my manager gave me a brief the other day.
- Being in complete control of ourselves and our surroundings, hence feeling responsible for the pain and happiness of those around us. For instance: “Are you sad because of me?”
Remind yourself that complete control is faulty reasoning since no one has absolute control over their situation or other people. Even in a crisis, you might not choose what you do or where you go, but you certainly have a choice over how you mentally approach the event.
Polarized thinking or black and white thinking is irrational thinking characterized by the “all or nothing” principle. These individuals tend to think in extremes, which are either impressive or terrible and have unrealistic expectations. They often easily annoyed, feel bitter, and disappointed due to their inability or unwillingness to see shades of gray. For instance: an extremely competitive person believes that he/she should be “number one or nothing at all.”
Overgeneralization – Is when you use excessive language in your assessment of people or events. For instance, when you are in a hurry and other drivers are not moving fast enough or are stopped by red lights. So you start generalizing this event to an overall pattern. In this example, the individual’s focus is only on red lights! Or you have failed an exam, and you decide that you are stupid or a failure. The way you evaluate your situation and the language you use matters since you will respond to the pattern instead of just that particular event.
Being aware of your predispositions will help you improve your ways of thinking and mental health. To start notice how you talk to yourself and examine your assumptions. Identify harmful beliefs and challenge them.
Featured Artwork by Jeffrey Dirkse