Cognitive distortions: spot them and check the thought

Cognitive distortions are thinking habits that bend the picture of a situation, such as black and white thinking, catastrophising or mind reading. Everyone has them sometimes. The aim is not to suppress thoughts, but to check them.

Common traps

1. All or nothing: if it is not perfect, it failed.
2. Catastrophising: I assume the worst outcome.
3. Mind reading: I know that person is judging me.
4. Emotional reasoning: I feel fear, so it must be dangerous.

A five step exercise

1. Describe the situation factually, in one sentence.
2. Write the thought and rate the feeling from 0 to 100.
3. List the evidence for and against the thought.
4. Write a more balanced thought, not necessarily positive but realistic.
5. Rate the feeling again and choose a small step.

An example

Thought: My colleague did not reply, I must have made a mistake. Evidence against: they are often slow to reply and were travelling. Balanced thought: I do not know the reason, I will ask tomorrow if needed.

This exercise is self help and does not replace therapy. If thoughts strongly affect mood, sleep or work, talk to a doctor or psychotherapist. Cognitive behavioural therapy is delivered by a trained professional.

You can do the exercise in a notebook or on your phone, but keep it written. Writing slows thoughts down and makes patterns easier to see. After two weeks look at your notes: which traps repeat, in which situations and at what time of day. That insight is also useful in a conversation with a professional.

Be patient: a new, more realistic thought feels unconvincing at first. It becomes more believable when you test it with a small action, such as a short question or a message that clarifies the situation.

Sources: NHS NHS Every Mind Matters.