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Cognitive distortions: examples and a way to examine your thoughts

Sultan AlmuhasinMedical review: Tatmeen team6 min read
مصباح أحمر يلقي ظلًا ضخمًا يشبه الذئب خلف مجسم كلب صغير من الورق.
Article contents
  1. Feelings, thoughts and facts
  2. Why might the same interpretation persist?
  3. Try a short record for one thought
  4. When the problem needs action beyond the page
  5. Frequently Asked Questions
  6. Sources and references
  7. Writer and reviewer

“They haven't replied to my message; they must be upset with me.” The delayed reply is something you can observe. Knowing how the other person feels requires more information. Your worry can be understandable even while your interpretation remains uncertain.

Cognitive distortions is a term for ways of thinking that compress a situation or go beyond what the evidence supports1, such as treating every outcome as complete success or complete failure. Recognising a pattern is useful when it helps you see more accurately and choose an appropriate step. You do not need to label every thought or replace every upsetting expectation with a happy one.

Feelings, thoughts and facts

“I feel afraid” describes your experience. “I will lose my job” predicts an event that may or may not happen. A formal notice ending your contract is actual information that needs a response; calling it negative thinking does not change it.

You can respect a feeling and examine an interpretation at the same time. Strong fear does not establish a prediction, just as feeling calm does not establish safety. Ask what information you have and what remains unknown.

Possible thinking pattern An example to examine A more precise question
All-or-nothing thinking “I made one mistake, so the whole presentation failed” What worked, and what needs repair?
Overgeneralising “They rejected my application; nobody will ever accept me” Does this describe one attempt or every future attempt?
Assuming another person's intention “Their short answer means they despise me” Did they say that, or am I interpreting its length?
Treating the worst outcome as certain “Any delay will end in disaster” What is the actual risk, and what precaution fits it?
Taking all the responsibility “Everything that happened was my fault” What was within my role and control, and what else contributed?

These examples are learning prompts, not a diagnostic checklist. A short answer might genuinely be hostile if it contains a threat or insult. You might have a real responsibility for a mistake. Consider the context before judging the thought or yourself.

Why might the same interpretation persist?

Thoughts, feelings and actions1 influence each other. In the message example, expecting your friend to be angry might lead you to avoid contacting them. The reason for the delay remains unknown, and your worry may grow, making “They're upset with me” feel more convincing. That stronger impression does not add information about their intentions.

Notice what you did after the thought appeared as well as examining the thought itself. An appropriate question might help, or ordinary waiting might be enough. You do not need to send repeated messages for reassurance; choose a response that fits the situation and the information available.

Try a short record for one thought

Choose a manageable current situation, rather than a painful memory or a threat to your safety. A CBT self-help thought record separates the event, feelings and interpretation2, then considers evidence and alternatives.

Suppose a manager asks for a revision to one paragraph in a report:

What to record Example
Specific event The manager returned the report and asked for the source of one number
Feeling Upset and worried
Thought “They don't trust my competence; the whole report is poor”
What supports part of it One figure lacks a source and needs revision
What the information does not establish They did not comment on my competence or request a complete rewrite
More accurate interpretation “This point needs correcting. This comment alone doesn't tell me their view of the rest”
Next step Check the figure and add its source; clarify the request if necessary

If there are many criticisms, do not remove them to reach a comforting conclusion. “The report needs more work; I'll identify the first revision and agree a realistic deadline” may be accurate. A balanced alternative can acknowledge bad news without turning it into a judgment about your entire worth.

Write enough to clarify a useful step, then put the record aside. You do not need complete certainty or a particular feeling. “I don't have enough information yet” can be a valid result. Recording every thought all day can create another burden.

When the problem needs action beyond the page

Harm, discrimination or an unreasonable demand may call for support, a boundary or documentation. Examining your interpretation does not require tolerating harm or treating circumstances as something your thoughts created.

If you repeatedly check evidence or rewrite the record whenever a thought appears until you feel certain, discuss the pattern with a clinician, especially if you have obsessions or mental rituals. Repeated reviewing alone does not establish a diagnosis. Do not turn the worksheet into a way to cancel every upsetting thought. OCD needs appropriate assessment and treatment3.

Seek help if distress persists4 or affects sleep, work or relationships. You can describe one event, your thoughts and your response without having analysed everything beforehand.

Frequently Asked Questions

What are cognitive distortions?

Cognitive distortions are ways of thinking that compress a situation or go beyond what the evidence supports, such as treating every outcome as complete success or complete failure. Recognising a pattern is useful when it helps you see more accurately and choose an appropriate step. You do not need to label every thought or replace every upsetting expectation with a happy one.

What are some examples of cognitive distortions?

Examples include all-or-nothing thinking (“I made one mistake, so the whole presentation failed”), overgeneralising (“They rejected my application; nobody will ever accept me”), assuming another person's intention, treating the worst outcome as certain, and taking all the responsibility (“Everything that happened was my fault”). These are learning prompts, not a diagnostic checklist: a short answer might genuinely be hostile if it contains a threat or insult, and you might have a real responsibility for a mistake. Consider the context first.

How do I use a thought record?

Choose a manageable current situation, rather than a painful memory or a threat to your safety. Record the specific event, your feeling and the thought, then what supports part of it and what the information does not establish, followed by a more accurate interpretation and a next step. Write enough to clarify a useful step, then put the record aside. You do not need complete certainty; “I don't have enough information yet” can be a valid result.

Should I replace negative thoughts with positive ones?

No. You do not need to replace every upsetting expectation with a happy one. You can respect a feeling and examine an interpretation at the same time, asking what information you have and what remains unknown. If the news is real, such as a formal notice ending your contract, calling it negative thinking does not change it. A balanced alternative can acknowledge bad news without turning it into a judgment about your entire worth.

When should I see a professional instead of examining my thoughts alone?

Seek help if distress persists or affects sleep, work or relationships. If you repeatedly check evidence or rewrite the record whenever a thought appears until you feel certain, discuss the pattern with a clinician, especially if you have obsessions or mental rituals. Repeated reviewing alone does not establish a diagnosis, but OCD needs appropriate assessment and treatment. You can describe one event, your thoughts and your response without having analysed everything beforehand.

Writing and article review

Sultan AlmuhasinWritten bySultan Almuhasin

Content writer and researcher at Tatmeen, working on Arabic and English articles across mental health and everyday life topics, including relationships, stress, work, habits, and family.

Tatmeen teamMedical reviewTatmeen team

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