Understanding Cognitive Distortions LESSON02



When you think, when you talk through the lens of cognitive distortion, you sound rational and accurate to yourself. And it's habitual. You've been thinking this way for so long that it just feels normal and natural to think this way.

 So is there anything you can do about this? You can change how you feel, by changing how you think. But the first step is to learn what cognitive distortions are and to notice that you're using them. When you can identify cognitive distortions, you can also gain power over them. 

So understanding cognitive distortions is the foundation of cognitive-behavioral therapy. This is one of the most common and very effective treatments for depression anxiety and other mental illnesses. 

Now during this episode, I'm going to use the fictional character of James to explain how cognitive distortions work. James is based on a couple of real clients but all mish-mashed together. So for this example, he's a manager at a restaurant but he would really rather be a pilot. He's in his mid-20s he's single he wishes he was married. 

He grew up in an abusive home and his father and his stepfather are in prison. So now he's on his own and he's trying to figure out how to live a good life. Okay so using that example let's talk about the first cognitive distortion 

Number 01 is All or Nothing Thinking. 

All or Nothing Thinking is when you think if i can't do it all perfectly. Or if I can't fix it all at once I might as well not even bother. You think that you're either perfect or you're a failure. And this is common, especially with performance. 

So you may say something like I'm failing math when you're getting a C, or you think that if you can't do it perfectly why try! right? it looks like if I ate one cookie then I've already failed at my diet. So I might as well eat the entire box. 

With James for example he knows that he should save money but he's in so much debt that it seems pointless to try to get out. He would say things like oh I'm in too deep so I might as well buy this fancy watch or the next big video game. 

Thinking this way, usually makes you feel hopeless, depressed, and justified in giving up. Okay, number


 If you overgeneralize, you take one bad thing and you assume that everything will be awful after that. So, for example, you may think things, like I'm never going to get a good job or people, will always take advantage of me or I'm going to mess up every relationship or you may say I have the worst luck in the entire world. 

Now with James, he got rejected by a girl he went out with once. And he says why does this always happen to me? There aren't any girls who could love me. I'm always going to be alone. Over-generalizing uses words like; always and never. And it exaggerates one bad situation and makes it feel worse. 

All right Number 03- Black and white thinking so are you

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  1. Congratulations on attending this LESSON02 on Cognitive Distortions. Here is a short introspective and retrospective exercise, on how you could have been applying these distortions unconsciously much to your misery.👇

  2. LETTING OUT-Looking at your life in the recent past, what experiences have you been going through? (Use the reply button to SHARE👇✅

  3. LETTING GO-Which of the cognitive distortions above, have you applied in the recent past, at home, at the workplace, etc.
    What EFFECT has the use of such a cognitive distortion had on your RELATIONSHIPS, CAREER, and BUSINESS?
    (Use the reply Button to share 👇✅

  4. LETTING IN-What different outcome would you receive in future similar circumstances if you learned how to counter the distortions you have been using much to your misery and pain?👇 ✅