Cognitive Distortions Log Examples for Mental Health

Understanding Cognitive Distortions

Cognitive distortions are negative thought patterns that can impact our emotions and behavior. By recognizing and logging these distortions, we can challenge them and promote healthier thinking. Below are three practical examples of a cognitive distortions log that can help you identify and address these patterns.

Example 1: The All-or-Nothing Thinking

Context

This type of distortion occurs when you see situations in black-and-white terms, leading to extreme conclusions. It often affects your self-esteem and motivation.

Example:
Today, I didn’t complete my work project as planned. I feel like a total failure. If I can’t finish this perfectly, then I might as well not try at all. I always mess things up.

Relevant Notes

• Counter-Thought: Just because I didn’t complete this part perfectly doesn’t mean I’m a failure. I can learn from this and improve.
• Variation: Try breaking your tasks into smaller, manageable parts to combat all-or-nothing thinking.

Example 2: Catastrophizing

Context

This distortion happens when you expect the worst possible outcome in any situation, which can lead to increased anxiety and stress.

Example:
I submitted my application for a new job, and now I can’t stop thinking about how they’ll probably reject me. What if I never get a job again? I’m going to end up broke and alone.

Relevant Notes

• Counter-Thought: Rejection is a part of the process, and there are many opportunities out there. I can keep applying and improving my skills.
• Variation: Practice mindfulness or breathing exercises when you catch yourself catastrophizing to help ground your thoughts.

Example 3: Labeling and Mislabeling

Context

Labeling involves assigning a negative label to yourself or others based on specific actions, which can lead to low self-worth and strained relationships.

Example:
After a disagreement with my friend, I told myself, “I’m a terrible friend. I always ruin everything.” I feel ashamed and don’t want to reach out to her again.

Relevant Notes

• Counter-Thought: Just because I had a disagreement doesn’t mean I’m a terrible friend. Every relationship has ups and downs, and I can apologize and move forward.
• Variation: Keep a list of your positive qualities to reference when you start labeling yourself negatively.

By using these examples of cognitive distortions log example, you can gain insight into your thought patterns and work towards a healthier mindset.