Types of Distorted Thinking
This is a shoutout to everyone, but especially those with mental health issues. Everybody on Earth falls into these kinds of thinking habits - they’re ingrained in us through how we’re raised and treated. Persistently hating on ourselves in these ways exacerbates low self-worth and self-esteem, and can make those of us with depressive issues that much more dangerous to ourselves.
All or Nothing - Everything is black or white, bad or good. You either won or you lost. “I could have had this, but now I have zilch. Nada. Zero.”
Overgeneralization - Any one negative event is part of a constant pattern of defeat. “The party was a flop, but all of my parties are flops. I can’t cook, I can’t decorate, and everyone hates me.”
Mental Filtering - No positives are considered. You went for a jog, and saw cute dogs, had an old friend greet you, and found a five dollar bill. But you tripped in a puddle and skinned your knee, so the entire run was awful.
Discounting Positives - Achievements or positive qualities aren’t legitimate or don’t matter. You didn’t get high honours, but you still made it on the honour roll. Too bad, because you were too stupid to be perfect or win what you aimed for.
Jumping to Conclusions - Assuming the worst and mind-reading. “If I tell my friend they hurt my feelings, they’ll swear at me and think I’m a bitch and never speak to me again!”
Magnification / Minimization - Blowing things way out of proportion or diminishing their significance. “If I don’t pass in this assignment I’m going to fail the entire term and have to drop out of school!” or “40% of my mark isn’t that big of a deal. Studying wouldn’t make a difference. It’ll be fine.”
Emotional Reasoning - I feel this way, so I must be this way. “I feel ill, so I’m coming down with something. I’m upset, so I must be depressed. I’m anxious, so I must be having a panic attack. I can’t think straight, so I must be losing my mind.”
Condemnation - “I should have done this! Why didn’t I think of that? If I had just acted differently, things wouldn’t be this way!”
Labeling - “I am bad, I am stupid, I fucked up.”
Blaming - Accusing only yourself, or everyone except yourself.
Find which of these - and there may be multiple! - that you do, and make note of them. When you catch yourself saying awful things about your body or assuming you know what’s going to happen, note that you’re thinking distortedly, and remind yourself that your brain isn’t telling the truth. You may even need to ask someone to help you catch yourself in the act - many people are so used to thinking in distortion that they do it reflexively. This is mindfulness, and has been immensely helpful for me in understanding myself and others.
