Stop Cognitive Distortions in 3 Simple Steps. Cognitive distortions, also known as thought traps, are habitual patterns of thinking. Cognitive distortions often stem from past negative experiences. As a result, these patterns can be deeply ingrained, and can be challenging to break. Therefore it takes time and practice to change them. You can begin to counter these distortions, by follow these three steps. And remember seeking support from a registered therapist can help.
- Catch it – The first step is to catch the distorted thought in action. Developing the ability to identify these patterns is crucial for interrupting them. Initially, you might notice these distortions after they’ve occurred. But with practice, you’ll become more adept at recognizing them as they arise.
- Counter it – Counteract the distorted thought by challenging its reasonableness. Point out flaws in the thought or provide evidence against it. Remind yourself that thoughts are not facts; but are interpretations of reality.
- Move past it – After countering the distorted thought, shift your focus away from it. Engage in an activity that captures your attention or directs your mind in a positive and constructive direction. This might be difficult or very easy, and it will depend on the thought and the impact it has on you
Want to see how to stop Cognitive Distortions in “action”? Here’s an example:
Thought: “I am worthless and no one likes me.”
- Catch it – Notice the thought either while thinking it, or afterwards.
- Counter it – I have friends and family who love me so I can’t be completely worthless.
- Move past it – Avoid focusing on the thought for too long, go outside for a walk and listen to some music.
Summary
By following these steps, you’ll gradually develop the ability to interrupt cognitive distortions and cultivate a healthier thought process. But, remember, seeking guidance from a therapist can provide valuable support and insight throughout this process.
This article was written by Angela Rozema, a registered psychotherapist in Ontario, Canada. It does not take the place of speaking with a mental health professional. If you or someone you know needs help, please contact a mental health professional today.
