Blog Layout

Your cognitive distortions are messing with your mind

Dr. Robin LaBarbera • Jun 09, 2024

What are Cognitive Distortions?

Cognitive distortions are biased thoughts that can distort the way a person sees themselves, their life, their specific day-to-day situations, their relationships, and other people. These thoughts can contribute to mental health conditions such as depression and anxiety. Simply put, a cognitive distortion is an inaccurate way of thinking (American Psychological Association).

 

Cognitive distortions are irrational thought patterns that are exaggerated by negative thinking and feelings. They convince our minds that what we’re thinking is true. They “mess with our minds.”

 

These common thought patterns occur automatically in our normal day-to-day thoughts. This makes it difficult to recognize them.

 

These negative thought patterns or habits make us exaggerate or perceive reality inaccurately. This can be damaging to our mental health, our relationships, and our overall wellbeing.

 

Who is affected by cognitive distortions?

Well…everyone. Everyone can experience irrational or unhelpful thinking patterns in their day-to-day thoughts. Many of us won’t be affected negatively by them, or we’ll be able to recognize irrational thoughts quickly.

 

However, for those of us who struggle with stress or anxiety, these distorted thoughts feel very real. It is difficult to recognize that such thoughts are irrational.

 

When we experience cognitive distortions, our minds are on autopilot. We don’t realize what’s happening, which makes it difficult to recognize that our thoughts are inaccurate and illogical.

Cognitive distortions are common

Take a look at the infographic below outlining the definition and an example of 12 common cognitive distortions.


Have you ever had a cognitive distortion? (Hint: Yes, you have! We all have them.)

 

Example of a cognitive distortion

Jamie was having a tough year at home and at work. Her work responsibilities had greatly increased and around the same time she discovered a profound betrayal in her marriage. As a result, her sleep had been poor for many months and she now felt overwhelmed and depressed. To top it off, in a recent performance review meeting, Jamie’s boss told her he thought her performance was slipping. She talked about it with her friend Vanessa over their lunch break, and she soon started to cry. “My home life is a mess, I’m failing at work—I am totally inept,” Jamie said.

 

Can you guess what Jamie’s cognitive distortion was?

 

Cognitive distortions have power

“For something that can’t be seen, heard, or measured, thoughts have incredible power. Our mood for an entire day can hinge on how we interpret a single disappointment. Thoughts can also have a profound effect on our behavior, affecting whether we forgive or retaliate, engage or withdraw, persevere or give up. No matter what you’ve been struggling with, chances are that your thoughts have played a role, either in causing your distress or in prolonging it.” Seth Gillihan

 

What are some ways you see cognitive distortions playing out in your own life?

 

Please note: This content is for entertainment and/or educational purposes only and is not meant to be a substitute for clinical therapy, consultation, or crisis services.

 

Learn to identify and address your cognitive distortions and help others in our self-paced online peer2peer counselor training here.


Scaling impact through program evaluation (credit: Shutterstock)

Client Spotlight: Scaling Impact Through Program Evaluation

By Robin LaBarbera • 26 Aug, 2024
You can drive greater impact with data – work with a program evaluator who has a history of publishing research in academic journals to ensure that more people set eyes on your accomplishments. We helped a client get their program expanded into 53 new locations because we published evaluation data in over 25 blogs and in three academic journals.
returning home from incarceration: improving outcomes (credit: Shutterstock)

Returning Home from Incarceration: This Reentry Ministry is Improving Outcomes!

By Robin LaBarbera • 15 Jul, 2024
Based on the first round of data collection and analysis, it appears that HOM is achieving its desired outcomes. Specifically, program participants rated themselves highly in terms of their perceptions of HOM’s programs and services, ability to think adaptively under stress, psychological strength and approach to problem-solving, perceived social support, employment and educational trajectories, and positive use of leisure time.
Cognitive distortions (credit: Shutterstock)

Your cognitive distortions are messing with your mind

By Dr. Robin LaBarbera • 09 Jun, 2024
Cognitive distortions - irrational thoughts that can distort the way a person sees themselves, their life, their specific day-to-day situations, their relationships, and other people - can contribute to mental health conditions such as depression and anxiety. Learn how to identify and address them in our peer2peer mental health support training.
Higher education in prison (credit: Shutterstock)

Think people in prison shouldn't get a free education? Think again.

By Robin LaBarbera • 09 Jun, 2024
The evidence is clear: TUMI is responsible for the drastic change I observed in people like David McMillan. So, yes, we should provide educational opportunities to those who are incarcerated!
Peer-directed CBT (credit: Shutterstock)

Can trained peers deliver Cognitive Behavioral Therapy?

By Dr. Robin LaBarbera • 26 May, 2024
In a recent post, I explained the “why” behind the development of my peer support training program, where we expand CBT beyond the traditional therapy office to individuals who have traditionally been unable to access evidence-based mental health care. We train peer support specialists on how to recognize and address negative thought processes and behaviors and help their clients thrive. Right away, I received one very important question from a colleague on LinkedIn: Can trained peer counselors provide Cognitive Behavioral Therapy? That question deserves a thoughtful response, and I did so in this article.
CBT in peer support (Shutterstock)

On peer support training: A behind-the-scenes look at why I created the program

By Dr. Robin LaBarbera • 24 May, 2024
Some people want help with their own mental health and well-being but hesitate to see a licensed psychologist. Another group of people have the skills and want to help others achieve greater mental health and well-being, but they hesitate to undergo the lengthy schooling process necessary to become a licensed psychologist. Cognitive behavioral therapy (CBT) works in a variety of situations (especially reentry), but few peer support training programs explicitly include CBT principles in their curriculum. We created a tool to train people with lived experience to implement CBT to educate clients on healthy coping strategies.
Peer Support and Self-Awareness (Shutterstock)

Peer Support: The Importance of Self-Awareness

By Robin LaBarbera • 12 Mar, 2024
Self-awareness is becoming aware of our thoughts and feelings. By understanding ourselves, we are better positioned to understand others and help them in their healing journey. As peer supporters, self-awareness is essential to preparing to encounter those we support, their families, and the system and support our peers in reentry.
writing successful grant proposals (Credit: Shutterstock)

8 tips for writing a strong grant application

By Robin LaBarbera • 08 Jan, 2024
Grant proposals describe your organization’s mission, how you plan to use grant funds, your program's goals and objectives, a timeline for completion of the project, and an expected outcome. However, a grant proposal must be written in such a way as to convince potential funders of the value and impact of your project. At LaBarbera Learning Solutions, we’ve helped our clients write several successful grant proposals. In this guide, we’ll share with you 8 tips we’ve learned about what it takes to create a winning proposal.
belongingness behind bars (Shutterstock)

Belongingness Behind Bars: A Surprising Antidote to Criminal Behavior

By Robin LaBarbera • 17 Nov, 2023
The intricate link between belongingness and criminal behavior suggests that addressing the fundamental human need for connection can be a key element in the rehabilitation of those who are incarcerated.
Active listening influences positive reentry

How to influence positive outcomes in reentry

By Robin LaBarbera • 30 Aug, 2023
By being consistently available, providing a listening ear, and showing clients that they are worth the effort they invest, peer supporters who are high-quality listeners can be key sources of positive support for formerly incarcerated men and women.
More Posts
Share by: