Negative Thoughts: 11 Types Of Thought Distortions

Automatic negative thoughts (ANTs) and cognitive distortions are spontaneous, often subconscious, negative thoughts that pop into your mind in response to various situations or triggers. They are typically unrealistic, irrational, and tend to focus on the negative aspects of a situation. ANTs and cognitive distortions can contribute to anxiety, depression, and other emotional disturbances.

The following are examples of some of the main thought disrupters:

1. All-or-Nothing Thinking (Black-and-White Thinking):

This involves seeing things in extreme, all-or-nothing terms without recognizing any middle ground.
Example: “I got third place in the competition; I’m a total failure.”
Example: “People are either good or they’re bad.”

2. Catastrophizing (Magnification and Minimization):

Catastrophizing is when you exaggerate the importance of negative events or assume the worst will happen.
Example: “I made a mistake at work; I’m going to get fired, then my life will be ruined.”
Example: “If he breaks up with me, I’ll be destroyed, and I’ll end up alone forever.”

3. Personalization:

This is when you take responsibility for events that are beyond your control or assume that others are reacting negatively to you.
Example: “My friend didn’t text me back; I must’ve said something that made her upset or angry.”
Example: “If I’d only done more to be the perfect daughter, then maybe dad would’ve stayed instead of leaving us.”

4. Overgeneralization:

Overgeneralization involves making broad, negative conclusions based on a single event or a limited set of experiences (stereotyping).
Example: “Anyone who’d vote for that pollical candidate is either an idiot or crazy.”
Example: “I don’t understand this chapter in the science book; I’m horrible at science.”

5. Mind Reading:

This distortion involves assuming you know what others are thinking and that they view you negatively.
Example: “They didn’t smile when they saw me; they think I’m annoying.”
Example: “The shop owner gave me a weird look. She doesn’t think I’m classy enough to be shopping in her store.”

6. Mental Filtering:

Focusing exclusively on the negative aspects of a situation while ignoring any positive elements.
Example: The high school student who gets all A’s and one B, so he thinks he’s destroyed his chances to get into a good college.
Example: The theater actress who received 100 positive reviews for her performance, but she can’t stop thinking about the 3 negative reviews.

7. Labeling and Mislabeling:

Assigning negative labels to oneself or others based on behavior or mistakes.
Example: “I lost my temper with my child at the park today; I’m a horrible parent.”
Example: “My coworker showed up late this morning; he’s so irresponsible and lazy.”

8. Should Statements:

Should statements involve imposing rigid, unrealistic expectations on yourself or others. In other words, you have a personalized list of rules for how people should be and behave.
Example: “Women over 50 should dress their age.”
Example: “I should’ve (ought to have) known better.”

9. Emotional Reasoning:

Believing that because you feel a certain way, it must be true.
Example: “I feel hopeless; there’s no reason to even try anymore.”
Example: “I’m feeling anxious; something terrible is about to happen.”

10. Fortune Telling (Jumping to Conclusions):

Predicting that something bad will happen in the future, even without evidence.
Example: “I’ll never find a partner; I’ll be alone forever.”
Example: “My test results are going to be bad.”

11. Comparisons:

Constantly comparing yourself unfavorably to others, which can lead to feelings of inadequacy.
Example: “Everyone else is so much more successful and attractive than me.”
Example: “I’m not as successful as my friend, so I must be a failure.”

Identifying ANTs & Cognitive Distortions Is The First Step

The identification of these cognitive distortions and ANTs is crucial because it allows individuals to challenge and reframe their negative thought patterns. By recognizing and addressing these distortions, people can develop more balanced and realistic thinking, leading to improved emotional well-being and behavior.

Journal Starter for Negative Thoughts & Cognitive Distortions

“Have you experienced any of the thought disrupters mentioned above? If so, which ANTs and cognitive distortions do you encounter most frequently? How truthful have these types of thoughts been in the past?

“How often do you worry about situations that never happen?”