If you’ve ever found yourself thinking “I always get things wrong”, “They must think badly of me”, or “This is going to end terribly”, you’re not alone.
These types of thoughts are very common, particularly for people experiencing anxiety or low mood. In Cognitive Behavioural Therapy (CBT), they are known as cognitive distortions.
Despite how convincing they can feel, cognitive distortions are not a sign that something is wrong with you. In fact, we all have them.
What Are Cognitive Distortions in CBT?
In CBT, cognitive distortions are unhelpful or biased patterns of thinking that can affect how we feel and behave. They tend to happen automatically, often without us noticing, and usually focus on threat, danger, or self-criticism.
These thinking patterns are not deliberate and are not your fault. They develop over time and are often linked to stress, anxiety, past experiences, and learned beliefs.
When cognitive distortions become frequent, they can play a significant role in maintaining anxiety, depression, and low self-confidence.
Common Cognitive Distortions
Below are some of the most common cognitive distortions associated with anxiety:
All-or-Nothing Thinking
Seeing situations in extremes, with no middle ground.
“If I’m not perfect, I’ve failed.”
Catastrophising
Assuming the worst possible outcome will happen.
“If this goes wrong, everything will fall apart.”
Mind Reading
Believing you know what others are thinking.
“They didn’t reply — they must be annoyed with me.”
Overgeneralising
Taking one experience and applying it broadly.
“This didn’t work, so nothing ever will.”
Emotional Reasoning
Assuming something is true because it feels true.
“I feel anxious, so something bad must be happening.”
Many people recognise more than one of these patterns — especially during periods of stress or uncertainty.
Why Do We All Experience Cognitive Distortions?
Cognitive distortions exist because the brain is designed to keep us safe. It looks for patterns, predicts outcomes, and scans for potential threats — often very quickly.
When you’re anxious, overwhelmed, tired, or under pressure, your thinking can become more rigid and threat-focused. Past experiences, upbringing, and life events can also shape how these patterns develop.
Over time, these ways of thinking can become habits — running automatically in the background.
How Cognitive Distortions Affect Anxiety
Unhelpful thinking patterns can:
- Increase worry and anxiety
- Lower confidence and self-esteem
- Lead to avoidance or reassurance-seeking
- Keep anxiety cycles going
Because the thoughts feel believable, the emotional response makes sense — even when the thought itself is not entirely accurate.
How CBT Helps With Cognitive Distortions
Cognitive Behavioural Therapy for anxiety focuses on helping people understand the link between thoughts, feelings, and behaviours.
CBT does not try to stop thoughts or replace them with forced positivity. Instead, it helps you:
- Notice unhelpful thinking patterns
- Step back and question them gently
- Look at alternative, more balanced perspectives
- Respond differently to anxious thoughts
With practice, this can reduce the impact cognitive distortions have on your emotions and daily life.
A Reassuring Reminder
Having cognitive distortions does not mean you are broken, weak, or “bad at thinking”. These patterns are common, understandable, and human.
Learning to recognise and work with your thoughts — rather than fighting them — can create more flexibility, self-compassion, and emotional space.
If anxiety or overthinking is affecting your life, working with a CBT therapist can help you understand these patterns in a supportive and non-judgemental way.
Contact me today for a free initial telephone consultation to see how we may work together
CBT, Counselling & ADHD Coaching in North Lanarkshire | Minds Matter Therapy 