What is Cognitive Distortions?
Cognitive Behavioral Therapy (CBT) was developed by Aaron Beck in the 1960s as a form of psychotherapy that focuses on modifying dysfunctional emotions, behaviors, and thoughts by interrogating and uprooting negative or irrational beliefs. Cognitive distortions were first identified by Beck as part of his work developing CBT and are now recognized as common contributors to emotional distress.
This info sheet presents 15 cognitive distortions: dichotomous thinking, catastrophizing, discounting the positive, emotional reasoning, labeling, magnification/minimization, selective abstraction, mind reading, overgeneralization, personalizing, should statements, jumping to conclusions, blaming, what-if thinking, and unfair comparisons. Each distortion includes a plain-language definition and a concrete example.
How therapists use it
Introduce this sheet when a client is ready to learn the language of distorted thinking. Identifying cognitive distortions is one of the most widely used CBT techniques, and this reference gives them a taxonomy to work from. A therapist might ask a client to read through the list and mark the patterns they recognize in their own thoughts, or use it as a reference during sessions when a client describes a thought that fits one of the categories. The sheet works best after a client has begun noticing their automatic thoughts but before they start challenging them.
Who it's for
Recognizing and overcoming unhelpful thinking styles is frequently an important part of CBT treatment for anxiety and depression. Cognitive techniques are commonly used to treat anxiety, depression, low self-esteem, perfectionism, and related mental health concerns. This sheet suits clients who benefit from concrete, labeled examples and who are ready to build awareness of their thought patterns. It works less well for clients in acute crisis or those who need to stabilize before engaging in cognitive work.
What clients see
The client reads a single-page reference sheet that lists 15 cognitive distortions with definitions and examples. They can review it at their own pace, mark patterns they recognize, or return to it between sessions when they notice a distorted thought.
About Cognitive Distortions
A Cognitive Distortion is a “faulty or inaccurate thinking, perception, or belief.” Cognitive distortion is a normal psychological process that can occur in all people to a greater or lesser extent. 1. Dichotomous Thinking All or nothing th…
Modality fit
CBT techniques help clients identify, evaluate, and respond to the thought patterns that contribute to emotional distress and unhelpful behaviors, targeting automatic thoughts, cognitive distortions, and deeper core beliefs. This sheet provides the taxonomy of distortions that clients use to label and recognize their own unhelpful thinking patterns.
Common questions
When should I introduce this sheet?
Use it after a client has started noticing their automatic thoughts but before they begin challenging them. It works best as a reference tool during the cognitive awareness phase of treatment, not as a first intervention in crisis.
Can a client use this sheet on their own between sessions?
Yes. Many clients benefit from reviewing the list and marking the distortions they recognize in their own thinking. It builds awareness and gives them language to bring back to the next session.
Does this sheet work for all disorders?
Cognitive distortions maintain and exacerbate conditions like depression, anxiety, and post-traumatic stress disorder. It's most useful for clients working on these conditions, though the technique applies more broadly in CBT.
What comes after a client learns these distortions?
Once a client can name their distortions, the next step is usually cognitive restructuring—challenging the thought, weighing evidence, and developing a more balanced alternative. Thought records are the standard tool for this work.