8 ways to deal with Cognitive Distortion

Cognitive Distortion

We are familiar with the concept of Cognitive Distortion. There are many types of cognitive distortions. Negative filters, inaccurate perceptions, overgeneralizations, etc., are examples of Cognitive Distortions. It can develop due to experiencing some unpropitious events. 

Knowing the problem is the first step toward the solution. Staying in the dark will never help you achieve your goal. So, if you can detect your problem, then you are stepping in the right direction. Since there are many types of cognitive distortions it is important to be present in your behavior.

In this article, you will learn about eight ways to deal with cognitive distortions, and examples of cognitive distortions.

  • Positive thinking:

    We know how our mind works when everything goes wrong around us. Therefore, it is very strenuous to have positive thoughts during our bad days. Negative thinking can only worsen the situation; however, focusing on a positive interpretation of an event can help. Do not be critical of yourself or others. Instead, be kind, observe your caliber, and believe in yourself. One of the types of cognitive distortions is always thinking about the negative, so positive thinking can help.

Examples of cognitive distortions and how to heal: Let’s suppose it is raining outside and you are stuck inside your home. If your mind works negatively, you might take it as you are stuck and heavy rain ruined your day. It can irritate you. However, a positive mindset will allow you to enjoy the rain while staying at home. You can admire the beauty of nature and have a warm cup of tea. You can also utilize some me-time. 

  • Control your emotions:

    You are the captain of your ship. It’s perfectly normal to get overwhelmed by any unfortunate event. But getting carried away with those emotions will only keep hurting you. Give yourself some time, put your baggage aside and move on. One of the types of cognitive distortions is always playing the victim.

Examples of Cognitive Distortions and how to heal: In a bad situation, when you are stressed and feel powerless or hopeless try to take a deep breath and tell yourself that it will pass. Remember, most of our problems are a result of our reaction to any event. The way we react depends on how we feel about it. So, stay calm and relax.

  • Select realistic goals:

    Make sure your goals are achievable. Running for unrealistic goals might disappoint you and make you feel demotivated. One of the types of cognitive distortions is unrealistic expectations of self. Instead, evaluate properly and work accordingly. You can, and you will achieve all your objectives. Be patient, and be easy on yourself. Examples of cognitive distortions and healing are if you set a goal instead of judging yourself for not achieving that goal yet congratulate yourself on the steps that you are taking to accomplish those goals.

  • Professional help:

    Everybody deals with their problems differently and it is outstanding. Some might find out the problem and solve it quickly, and some might not react the same. When we are unable to solve our problems, we must go for professional help. People are way more aware of mental health now, which is a great sign. Don’t get afraid of taking assistance from professionals.  

  • Ignore intrusive thoughts:

    One the examples of cognitive distortions are rumination and intruding thoughts. Thoughts come to our minds naturally

. The issues only occur when we attend to them and react. To deal with cognitive distortions, ignore your intrusive thoughts deliberately. Say things such as the next thought to trigger the mind to move on. Thinking constantly is one of the types of cognitive distortion.

  • Exercise:

    Regular exercise is another way to deal with psychological issues. It produces good hormones in our body, which gives us energy and motivation. Studies prove that a person tends to think positively when his mood is fresh and feels more energetic. 

Examples: Examples of different exercises are walking, jogging, running, yoga, cardio, or high-intensity workouts.

  • Identify your triggers:

    Triggers play an essential role in how we react to a situation. Identify your triggers and work on those. Reacting to these triggers is a form of cognitive distortion, we often tell ourselves stories about other people and their perceptions of us or our perceptions of them. Examples of cognitive distortions in this instance include if a person is afraid of roads and sees a vehicle, his heart starts racing. He must seek professional help if it is severe or handle it gradually if he can. Or if the person has created a story about roads, or people on the road and becomes afraid of going on the road because of his or her perception of the other people on the road. 

  • Cognitive Behavioral Therapy (CBT):

    You might have heard about Cognitive Behavioral Therapy, commonly known as CBT. CBT is one of the most frequently used treatments in holistic healthcare. Though it’s based on simple principles, it can have positive outcomes when put into practice. The holistic healthcare practitioner will alter your behaviors by dealing with your cognitions. For example, your negative thoughts will be replaced with positive ones, etc. 

Bottom line: Dealing with cognitive distortions is not easy, but it’s also not impossible. If you can understand how we can change our minds and thinking patterns, you can get rid of these distortions. If you need assistance, help is just a phone call away.

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