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Cognitive Distortions: 12 Thinking Traps and How to Spot Them
The most common cognitive distortions from CBT, with examples and balanced alternatives you can practice.
By Mara Ellison··3 min read
Photo: David Iskander on Unsplash
The short version
- Cognitive distortions are habitual thinking patterns that bend reality, usually toward the negative.
- Everyone uses them sometimes; they become a problem when they drive distress.
- Spotting the pattern is the first step to a more balanced thought.
Cognitive distortions are thinking habits identified in cognitive therapy, developed by Aaron Beck and popularized by David Burns. They aren’t lies you tell yourself; they’re shortcuts your mind takes, especially under stress.
12 common distortions
| Distortion | Example | More balanced thought |
|---|---|---|
| All-or-nothing | “If it’s not perfect, it’s a failure.” | “It’s good enough and I learned a lot.” |
| Catastrophizing | “This headache is something terrible.” | “It’s most likely tension. I’ll watch it.” |
| Mind reading | “They think I’m boring.” | “I don’t actually know what they think.” |
| Fortune telling | “I’ll mess up the interview.” | “I’ve prepared. I can’t predict the result.” |
| Overgeneralizing | “I always ruin everything.” | “This went badly. Other things have gone well.” |
| Labeling | “I’m an idiot.” | “I made a mistake.” |
| Should statements | “I should be over this by now.” | “Healing takes the time it takes.” |
| Personalization | “They’re upset; it must be me.” | “There could be many reasons.” |
| Mental filter | Focusing only on one criticism | “I also got three compliments.” |
| Discounting positives | “That success doesn’t count.” | “I earned that.” |
| Emotional reasoning | “I feel anxious, so it’s dangerous.” | “Feelings aren’t facts.” |
| Blaming | “It’s all their fault.” | “What part can I influence?” |
How to work with them
- Notice a shift in mood.
- Write down the thought.
- Name the distortion(s).
- Look at the evidence for and against.
- Write a balanced alternative, not a forced positive one.
Our distortion spotter and thought record walk you through it.
Try it: Thinking Trap SpotterType a thought, tick the cognitive distortions it contains, and get questions to find a more balanced view.
Open Questions people ask
Are cognitive distortions a mental illness?
No. Everyone has them. They are a focus of CBT because they can fuel anxiety and depression.
Written by Mara EllisonWriter behind Therapist Words and author of two self-help books. Not a licensed therapist; content is checked against professional sources. About · Editorial policy
Sources and further reading
This article is for education, not therapy or medical advice. Read our disclaimer. In crisis? Call or text 988.
