Cognitive distortions: definition and common types

A cognitive distortion is a biased, automatic thought pattern. It skews how you see yourself, other people, or a situation, usually making things look worse than they really are. The American Psychological Association defines it simply as “faulty or inaccurate thinking, perception, or belief.” Everyone has them sometimes; they become a problem only when they’re frequent and rigid.

What are the most common types of cognitive distortions?

The APA Dictionary of Psychology covers the concept in broad terms. Psychiatrist David Burns gave it more structure, cataloguing ten specific types in his classic book on cognitive therapy. The ones that show up most often:

  • All-or-nothing thinking: seeing a situation as entirely good or entirely bad, with no middle ground.
  • Catastrophizing: assuming the worst possible outcome is the most likely one.
  • Overgeneralizing: treating one bad moment as proof of an endless pattern (“I always mess this up”).
  • Mind reading: assuming you know what someone else is thinking, usually something critical.
  • Should statements: holding yourself to rigid rules that trigger guilt the moment you fall short.
  • Personalization: taking the blame for something that wasn’t fully, or even partly, in your control.

Most people recognize at least two or three of these in their own thinking.

Where does the idea of cognitive distortions come from?

Psychiatrist Aaron Beck first identified these patterns in the 1960s while studying automatic thoughts in depressed patients, per Psychology Tools. Psychiatrist David Burns was an early student of Beck’s. Burns turned those clinical observations into an easy checklist of ten, published in his 1980 bestseller, Feeling Good: The New Mood Therapy. That same list is still handed out in CBT worksheets today, largely unchanged.

Is a cognitive distortion the same as EMDR’s negative cognition?

Not quite, though they’re related. A cognitive distortion is a general thinking style, like a habit of catastrophizing that shows up across many situations. A negative cognition is EMDR’s narrower term.

It names the one self-blaming belief tied to a single memory, such as “it’s my fault.” That belief gets tracked during a session as its grip loosens. A distortion is the pattern; a negative cognition is one memory’s version of it.

What helps with a cognitive distortion?

The standard CBT tool is cognitive reframing. Notice the distorted thought, check it against real evidence, then swap in something more balanced. Catastrophizing and looping racing thoughts respond especially well to this.

Some people find it easier to settle the anxious charge underneath a distorted thought, rather than argue with its content. Bilateral stimulation, the technique behind EMDR, is one way to do that. EmEase, a self-guided EMDR app, offers a guided version of this practice at app.emease.com.

Distorted thinking that feels constant, or that’s driving anxiety or low mood you can’t shake, is worth bringing to a professional. A therapist trained in CBT or EMDR can help more directly than working through it alone.

Frequently asked questions

What is a cognitive distortion?

A cognitive distortion is a biased, automatic pattern of thinking that makes a situation, yourself, or other people look worse than they really are. The American Psychological Association defines it as 'faulty or inaccurate thinking, perception, or belief.' Everyone has them sometimes; they become a problem when they're frequent and go unquestioned.

What are the most common types of cognitive distortions?

Psychiatrist David Burns catalogued ten in his 1980 book Feeling Good. The most common include all-or-nothing thinking, catastrophizing, overgeneralizing, mind reading, should statements, and personalization, taking blame for something outside your control. Most people recognize two or three of these in their own thinking.

Is a cognitive distortion the same as EMDR's negative cognition?

Not exactly. A cognitive distortion is a general thinking pattern, like a habit of catastrophizing that shows up in many situations. A negative cognition is EMDR's narrower term for the specific self-blaming belief tied to one memory, like 'it's my fault.' A distortion is the style; a negative cognition is one memory's version of it.

Are cognitive distortions a sign of a mental health condition?

Not on their own. Occasional distorted thinking is normal and everyone does it. But frequent, rigid patterns are linked to anxiety and depression, which is why noticing and challenging them is a core part of cognitive behavioral therapy (CBT).

How do you stop a cognitive distortion?

The standard approach is cognitive reframing: notice the distorted thought, check it against real evidence, then swap in something more balanced. Some people also work with the anxious feeling underneath the thought, using grounding or bilateral stimulation, instead of arguing with its content.

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