Cognitive distortions shape the way you think—often in ways you don’t even notice. You might assume they’re just “the truth” when, in reality, they’re patterns of thinking that can be changed.
Reframing your thoughts isn’t just about “being positive.” It’s about seeing reality more clearly and making decisions based on facts, not mental habits. When you change how you think, you change how you feel and respond to the world.
Let’s go over how cognitive distortions work, why they happen, and how to shift your mindset for more clarity and confidence.
What Are Cognitive Distortions?
Cognitive distortions are biased ways of thinking that can lead to stress, anxiety, and self-doubt. These mental shortcuts make it easy to jump to conclusions, assume the worst, or overlook key details.
Here are some common ones:
- All-or-Nothing Thinking – Seeing things in extremes (e.g., “If I don’t succeed completely, I’ve failed.”).
- Catastrophizing – Assuming the worst-case scenario will happen, even if there’s little evidence.
- Emotional Reasoning – Believing something is true just because you feel it strongly.
- Mind Reading – Assuming you know what others are thinking, usually in a negative way.
- Personalization – Taking responsibility for things that aren’t actually your fault.
These patterns don’t just affect your mood—they impact your decisions, relationships, and confidence.
Surprising Facts About Cognitive Distortions
Cognitive distortions do more than just influence thoughts. They shape how you see reality, how you feel physically, and even how your brain works over time.
1. They Were Once Evolutionarily Useful
Distortions like catastrophizing and black-and-white thinking helped our ancestors survive. If you were hunting and assumed “That rustling in the bush is a predator!”, it was better to run and be wrong than to ignore it and get eaten. Cognitive distortions aren’t always bad. Some, like overgeneralization, can sometimes help with quick pattern recognition. However, they become harmful when they override rational thinking. Today, the same instincts that used to be helpful in the past now can lead to unnecessary stress.
2. You Can Have Multiple Distortions at Once
Your brain doesn’t just use one distortion at a time. Someone catastrophizing (“This will ruin everything!”) might also engage in emotional reasoning (“I feel doomed, so I must be doomed.”)
3. Your Brain Automates Them
Cognitive distortions become habitual over time, meaning your brain reinforces them automatically. This is why they feel so natural, even when they’re inaccurate.
4. They Influence Memory
Your brain tends to store memories that align with your distortions. If you believe you’re bad at socializing, you’ll more easily remember awkward moments, reinforcing the belief.
5. They Can Be Reinforced by External Factors
Certain environments, industries, or media exposure can encourage distortions like catastrophizing, perfectionism, or black-and-white thinking. For example, workplaces with rigid standards may unintentionally reinforce all-or-nothing thinking.
Why Cognitive Distortions Are Unhelpful
1. They Make Problems Seem Bigger Than They Are
Your brain might blow small challenges out of proportion, making them feel impossible to handle.
2. They Drain Mental Energy
Constant distorted thinking increases cognitive load, making decision-making harder and leading to mental fatigue and emotional exhaustion.
3. They Cause Unnecessary Anxiety
Distorted thinking makes everyday situations feel more stressful than they need to be.
4. They Impact Physical Health
Distorted thoughts trigger stress responses that elevate cortisol levels, which can contribute to chronic issues like anxiety, digestive problems, and high blood pressure.
5. They Negatively Alter Sensory Perception
Studies suggest that negative thought patterns can actually alter what you see, hear, and feel, making threats seem bigger than they are.
6. They Create Misunderstandings in Relationships
Assuming the worst about people’s intentions can damage trust and communication.
7. They Hold You Back from Opportunities
If you assume failure before you even try, you might avoid challenges that could benefit you.
Reframing: The Solution to Change Cognitive Distortions
Reframing isn’t about forced positivity. It’s about looking at situations in a more balanced and realistic way.
Step 1: Identify the Distortion
Ask yourself:
- Am I jumping to conclusions?
- Is there actual evidence for this thought?
- Am I seeing things in extremes?
Step 2: Challenge the Thought
- Example: “I’m terrible at my job.”
- Challenge: “Would I say that about someone else who made a mistake?”
Step 3: Replace It with a More Balanced Thought
Instead of “I’ll never be good at this,” try “I’m still learning, and I’ve improved over time.”
Practical Exercises for Reframing
1. ‘What Is A Less Negative Way Of Saying This?’ Exercise
For each thought that is highly negative, e.g “Eating healthy is awful,” think of at least one thing about it that is more positive but still true. e.g. “I can find some meals that are healthy that taste nice and give me more energy.” That isn’t saying that you disagree with your original comment, just that you want to focus on the good side of the situation.
2. ‘What Else Could Be True?’ Exercise
For every negative assumption, come up with three alternative explanations.
3. The ‘Future Perspective’ Exercise
Ask yourself: “Will this still matter in a week? A month? A year?”
4. Fact vs. Feeling
Write down a stressful thought and separate your feelings from the facts.
How Reframing Impacts Your Life
1. It Doesn’t Mean Forced Positivity
It’s not about ignoring problems but about adjusting how you interpret them to be more accurate and balanced.
2. It Works Best with Curiosity
Asking “What else could this mean?” rather than trying to force a positive view makes reframing more natural and effective.
3. Your Brain Resists It at First
The more ingrained a distortion is, the more uncomfortable reframing will feel—even if it’s rational.
4. It Changes Your Brain Structure
Long-term reframing strengthens the prefrontal cortex, making it easier to override negative automatic thoughts.
5. It Can Improve Creativity
Regularly practicing reframing strengthens flexible thinking, enhancing problem-solving and creativity.
Related: 5 Useful Techniques to Manage Overwhelm and Stress
Need Help Changing These Thought Patterns?
Recognizing cognitive distortions is one thing. Changing them is another. If you struggle with overthinking, self-doubt, or feeling stuck in negative thought loops, coaching can help.
At Overwhelm No More, I help people learn practical reframing techniques, so they can break free from unhelpful thought patterns.
Imagine if you could:
- Stop second-guessing yourself.
- Respond to challenges with confidence.
- Think more clearly, without overanalyzing everything.
That’s exactly what we work on in coaching. If you’re ready to shift your mindset, you can book a free introductory coaching session now at overwhelmnomore.com
FAQs
What are cognitive distortions?
Cognitive distortions are biased, negative ways of thinking that can lead to stress, anxiety, and self-doubt. They involve patterns of thought that are not necessarily true, but feel real to us. Common examples include catastrophizing (expecting the worst), all-or-nothing thinking (viewing things as black or white), and emotional reasoning (believing something is true because you feel it deeply). These distortions can distort reality, making challenges seem much larger than they are.
How does reframing help with cognitive distortions?
Reframing helps by changing the way you interpret situations and thoughts. Instead of accepting distorted thoughts as facts, reframing encourages you to look at them from different angles. This shift allows you to challenge unhelpful thinking, consider alternative perspectives, and find more balanced, realistic ways to respond. Over time, reframing rewires your brain to view challenges more clearly and without the emotional charge of distorted thinking.
Can reframing really change my thought patterns?
Yes, reframing can change your thought patterns, especially if you practice it consistently. While it may feel uncomfortable at first, over time, reframing strengthens areas of the brain responsible for higher thinking, like the prefrontal cortex. As you begin to challenge cognitive distortions regularly, reframing becomes easier and more automatic, helping you develop healthier, more accurate thinking habits.
Is reframing the same as being overly positive?
No, reframing is not about ignoring problems or forcing overly positive thoughts. Instead, it’s about adjusting how you perceive situations to be more accurate and balanced. Reframing encourages you to look for multiple perspectives, which may include acknowledging challenges without exaggerating them. The goal is to be realistic and practical, not to force positivity that doesn’t feel genuine.
How can I start practicing reframing?
To start practicing reframing, follow these steps:
1. Identify your distorted thoughts – Notice when you’re using cognitive distortions like catastrophizing or black-and-white thinking.
2. Challenge those thoughts – Ask yourself, “Is this really true? What evidence do I have?”
3. Replace with a balanced thought – Once you challenge the distortion, replace it with a thought that reflects reality. For example, change “I always mess up” to “I’ve made mistakes, but I also have successes I can learn from.”
4. Repeat regularly – Like any new habit, practicing reframing consistently will help shift your thought patterns over time
