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Stress Inducing Thinking Errors (Cognitive Distortions)

Our thoughts play an influential role in our perception of the stress we are under. Some of these stress inducing thoughts are referred to as cognitive distortions. These stress inducing thinking errors can exacerbate any stress we are under and it is important to identify and challenge them.

Listed below are some of the most common of these thinking errors. Try and acknowledge those that might apply to you.

1. Black and White Thinking (All or Nothing Thinking): In black and white thinking we tend to see things, ourselves, and other people as being all wrong or all right, all good or all bad. We are either a total success or a total failure. We are completely 100% right or 100% wrong. The reality is we all make mistakes. Life is a learning process and nobody is perfect. For example, if we make one mistake we believe we have failed.
   
   
2. Overgeneralization: In overgeneralization when we experience a single negative event, such as not getting a job we applied for, we tend to think we will never get a job ever again. We make a mistake and we think we can never do things right. We arrive at conclusions based on single events. For example "Everything I do turns out wrong."
   
   
3. Catastrophising: When we catastrophise we automatically think the worst is going to happen, it will be awful and we will not be able to cope. For example "My relationship broke up, so nobody will want a relationship with me ever again."
   
   
4. Negative Filtering: In negative filtering we see only the negative and seldom see the positives. We filter out all the good things life offers and overly focus on the negative parts of life. We obsess on a single negative detail and dwell on it. We make predictions about what will happen to us in the future based on negative information.
   
   
5. Magnifying or Minimizing: In magnifying/minimizing we blow things out of proportion. We make mountains out of molehills. We tend to minimize the strengths and qualities of ourselves and others and magnify and exaggerate supposed weakness, mistakes, and errors.
   
   
6. Personalization and Blame: In personalization and blame if something bad happens we tend to assume it is our fault. We blame ourselves solely for situations and events that we were not entirely responsible for. The opposite example is we take no personal responsibility; we blame other people and/or situations. For example "My relationship broke up so it must be all my fault" or "My relationship broke up so it must be all his/her fault."
   
   
7. Emotional Reasoning: In emotional reasoning we let are feelings guide our interpretation of reality. We think that what we are feeling must be true and accurate, so if we feel we are a failure then we must be a failure; if we feel we are ugly then we must be ugly. We do not look for facts to support what we feel; we have a feeling and just accept it as the truth or reality. For example, we may be so stressed that we have difficulty with our emotions and therefore conclude that our marriage is not working when in fact it is our blunted emotions that are causing the problem.
   
   
8. Discounting the Positive: In discounting the positive we trivialize the positive things about ourselves and others by saying/thinking that these positives do not count for much. For example your spouse or significant other say you are good at something, but you say they are only mentioning it because they are your spouse or significant other. Try accepting the compliment and say thank you.
   
   
9. Heaven's Reward Thinking: In heaven's reward thinking we do the right thing to gain our reward; we sacrifice and slave imagining that we are collecting brownie points that we can cash in some day. We base our decisions and actions on what others need, often ignoring our own needs. For example "If I look after my own needs I am being selfish."
   
   
10. Unrealistic Comparisons: In unrealistic comparisons we compare ourselves to other people, work colleagues, neighbors, etc. and view them as being more successful, better looking than we are, happier than we are, and better at handling and coping with life than we are.

Identifying thinking errors is a big step in reducing stress in our daily living thus allowing us to enjoy life, our relationships, and our work life.

Recommended Reading & Audio/Video

Conquering Stress
Chris Green

Conquering Stress" is a great book about improving mental health by overcoming stress, depression and anxiety. It is a downloadable e-book for instant access.

Recovery Your Present: A Half-Hour of Peace - CD

This award-winning audio is a soothing, empowering narration offers relief from symptoms associated with stress and sleeplessness, addiction recovery and other issues. Featured in The Los Angeles Times, ABC,NBC-TV, Prevention, Billboard, OnHealth.com.

Letting Go of Stress Video

A Guide to Achieving Deep Relaxation - VHS

Illustrates fast, easy, effective ways to manage stress through deep breathing, simple stretches, acupressure, self-massage, and progressive relaxation.