Cognitive Distortions

CBT names specific patterns of biased thinking called cognitive distortions — systematic errors that make a situation look worse than it is.

• Catastrophizing: jumping to the worst outcome. "If I fail this exam, I will never get a job." Each step is treated as certain rather than possible.
• All-or-nothing thinking: "If I am not perfect, I am a complete failure." No middle ground.
• Mind reading: assuming you know what others think, almost always negatively. Most people are too focused on themselves to scrutinize you.
• Emotional reasoning: "I feel stupid, therefore I am stupid." Feelings describe your inner state, not the facts.