Does everyone have cognitive distortions?

Yes—they become a problem when they're frequent and drive your mood.

Can I fix them on my own?

Self-help CBT tools help many people, but therapy works best for persistent symptoms.

Cognitive distortions

🧠 Psychology By CampusDown Wiki Editorial Team Last updated October 26, 2026

Cognitive distortions are habitual thinking errors that make situations seem more negative or extreme than they are. They're closely tied to depression and anxiety.

Contents

1. Common distortions
2. How to challenge them
3. FAQ
4. References

Common distortions

Classic traps include all-or-nothing thinking ("if it's not perfect, I failed"), overgeneralization ("I always mess up"), catastrophizing, mind reading ("they think I'm boring"), should statements, and personalization. Aaron Beck, the founder of cognitive therapy, described them; David Burns's bestseller Feeling Good turned them into a famous list of ten.

How to challenge them

CBT uses a thought record: jot down the automatic thought, weigh evidence for and against it, and write a more balanced alternative. Breaking cycles of rumination and practicing self-compassion help too. If distorted thinking is fueling depression or anxiety, a licensed therapist can help.

FAQ

Does everyone have cognitive distortions?: Yes—they become a problem when they're frequent and drive your mood.
Can I fix them on my own?: Self-help CBT tools help many people, but therapy works best for persistent symptoms.

Sources reviewed: 2026-10-26

References

Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. International Universities Press.
Burns, D. D. (1980). Feeling Good: The New Mood Therapy. William Morrow.

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This article was last updated on October 26, 2026. It is based on widely recognized original works and textbooks; when citing it in a paper, please check the original sources listed in the references.