Common cognitive distortions

The trap of polarization and catastrophism.

Cognitive distortions are systematic errors in information processing.

One of the most preva lent is dichotomous or "all or nothing" thinking, where reality is categorized into absolute extremes with no nuances in between (total success or absolute failure). This leads to a small slip-up being interpreted as a total catastrophe.

Related to this is catastrophism, which involves systematically anticipating the worst possible scenario in the face of any uncertainty.

For example, if a minor error is made in a report, the distorted mind immediately jumps to the conclusion that this will lead to dismissal and financial ruin.

Identifying these biases allows one to stop the escalation of anxiety before it becomes panic.

Emotional reasoning and tyranny of the "shoulds".

Another frequent distortion is emotional reasoning, where it is assumed that what you feel emotionally must be true objectively ("if I feel stupid, it's because I'm stupid").

This falsely validates negative beliefs based solely on transitory states of mind.

This is compounded by rigid rules about how the world or oneself "should" be.

Strict imperatives ("I should do this perfectly," "they should treat me this way") generate guilt when directed toward oneself and resentment or anger when directed toward others, since reality rarely conforms to these inflexible standards.

Relaxing these "I should" to "I would like" or "I would prefer" significantly reduces psychological pressure.

Personalization and the illusion of telepathy

Personalization occurs when an individual assumes responsibility or causation for external events that are not under his control, or interprets neutral events as directed toward him.

If a friend seems distant, the distortion leads to thinking "surely I did something to offend him," ignoring other variables such as the friend's tiredness.

Linked to this is "mind reading," where one is certain to know what others think or feel (usually negative things toward one) without any clear verbal or behavioral evidence.

These perceptual errors create imaginary interpersonal conflicts and isolation, as one reacts to attributed intentions that do