Distorted thinking or distorted cognitions can influence perceptions and belief systems. Issues such as depression and anxiety for example are grounded in unfounded beliefs that often are not evidence based. The theory is derived from a form of therapy known as Cognitive Behavioral therapy. Here are four common forms that skew belief systems and thoughts.
Black or White Thinking
This type of thinking involves looking at issues or life circumstances as either black or white or one way or another. So the sky is either bright or black. For example, someone may see an interview as either getting a job or not getting the job. They may lack viewing the rainbow of opportunities from getting an interview and the potential for networking, or the chance to interview the manager about his/her work and his/her experiences with the career.
Catastrophic thinking
This type of thinking involves looking at a situation and seeing it blow up or become a catastrophe. Often, when one worries that the worst is going to happen, this is catastrophic thinking. For example, one may think that going to the grocery store may lead to getting into an accident on the way to the grocery store or thinking that you will go shopping and lose your wallet or purse and go bankrupt. Another example, is thinking that one argument in a marriage is going to lead to divorce.
Filtered thinking
This involves often filtering out all the positive from a situation or issue and only seeing the negative. One may feel that when it rains it is doom and gloom, rather than noticing that the rain will bring nourishment to the garden and crops for example. One may notice all the bad that happens in a given day and disregard all the positives. Positives may be having electricity, or being able to share a smile with a customer.
Even the bitterest fruit has sugar in it.
– Terry a O’Neal
The trees that are slow to grow bear the best fruit.
– Molière
Fortune Telling
Often, during this type of thinking one will see the outcome of their future and the future has not happened. For example, one may predict that the other shoe will drop and they will never meet anyone to marry or have a relationship with. In this case, the future has not happened and one does not know who they will meet in the future or what they can do to meet people. Often fortune telling contributes to worst case scenarios that drive depression, anxiety and mood disorders.
To help to reframe your thoughts, it is advised to question “What is the evidence that this is true?” “Is this always true?” “What is the probability or likelihood of this happening?” If you can poke holes at these thoughts than there may be an alternative belief or thought.
Parveen Vohra 