Unhelpful Thinking Styles (Cognitive Distortions)

Unhelpful thinking styles, also known as cognitive distortions, are common patterns of thought that can negatively impact how we view ourselves, others, and the world. These automatic thoughts can distort reality, leading to increased stress, anxiety, or low self-esteem.

While everyone experiences these thinking styles occasionally, recognising them is the first step towards building more balanced and helpful ways of thinking. The guide below describes common unhelpful thinking styles and offers steps to help us develop alternative, more helpful thinking patterns.

Mental Filter

Only noticing what our filter allows, ignoring evidence which doesn’t fit our beliefs. Focusing on negatives while disregarding the positives.

Am I only noticing the bad? Is there anything positive that I am overlooking? What’s the full picture here? What went well?

All-or-nothing thinking

Believing something is either wholly good, or wholly bad / right or wrong / success or failure. This can make setbacks feel the end of the world.

Things are rarely all good or all bad. What might be in between? Not everything is perfect. Am I setting impossible standards?

Overgeneralisation

Drawing a conclusion based on a single event or small number of experiences. E.g. ‘I will never get a job’ after an unsuccessful interview.

Replace ‘always’ or ‘never’ with ‘sometimes’ or ‘often’. Can I think of times this didn’t happen? One setback doesn’t define me.

Emotional reasoning

Believing something is true because we feel it intensely. E.g. I feel anxious, I must be in danger / I feel lonely, so nobody cares about me.

It’s okay to feel this way, but am I basing this on facts, or how I feel? What would I think if I was feeling calm or neutral?

Mind reading & fortune telling

Jumping to conclusions based on assumptions about what we think other people or thinking, or what we think might happen in the future.

Am I assuming I know what others are thinking/predicting the future? What’s the evidence/how likely is it to happen?

Magnification & minimisation

Exaggerating negative parts of ourselves/others/situations while downplaying positives often making problems bigger than they are.

It’s okay to feel this way, but am I basing this on facts, or how I feel? What would I think if I was feeling calm or neutral?

Catastrophising

Always thinking of the worst outcome or believing that the worst thing is likely to happen to us. This can make minor issues feel overwhelming.

This might feel big right now, but it’s probably manageable. What’s the most likely outcome rather than the worst one?

Personalisation

Relating external events to ourselves or taking ownership for things which are outwith our control, often blaming ourselves unnecessarily.

Feeling responsible doesn’t mean I am. What is within my control vs. what is not? Not everything is about me and that’s okay!

Labelling

Extreme overgeneralisation where we assign labels based on one action or trait (normally ourselves), e.g. ‘I’m a failure’ after a set-back.

Nobody is defined by a single action or event. What else is true about me? What would I say to a friend in the same situation?

‘Shoulds’ and ‘musts’

Strict rules like ‘they should so this’ or ‘I must do that’ can lead to feelings of frustration towards others or shame and guilt towards ourselves.

Why must things be this way? Instead of ‘should’ and ‘must’, try ‘could’ or ‘I would like it if’. Am I frustrated due to my expectations?

Why Do Unhelpful Thinking Styles Happen?

Unhelpful thinking styles, or cognitive distortions, often develop from past experiences or learned behaviours. While they may initially help us cope, over time, they can reinforce negative beliefs and make it harder to approach challenges constructively.

How to Manage Unhelpful Thinking Styles

The good news is that unhelpful thinking styles can be changed with awareness and practice. Here are some steps you can take:

Notice the Thought: Pay attention to when these cognitive distortions arise.
Name the Pattern: Identify which unhelpful thinking style you’re experiencing.
Challenge the Thought: Ask yourself, "Is this thought realistic or helpful?"
Reframe It: Replace it with a more balanced and constructive thought.

These steps, often used in Cognitive Behavioural Therapy (CBT), can help you develop healthier thought patterns.

Support for Cognitive Distortions

If unhelpful thinking styles are affecting your daily life, counselling can provide the tools and support to help you challenge and manage them. At McGill Counselling, we offer a safe and supportive space to explore your thoughts and work towards lasting change.

Explore More Resources

Feelings Wheel: Understand and connect with your emotions more effectively.
Contact Us: Reach out for professional support tailored to your needs.
Cognitive Distortions on Verywellmind.com

Adapted from Beck (1963, 1979); Burns (1980); Ellis (1997); Gilbert (1998).

Unhelpful Thinking Styles