Psychoeducation · 8 min read
Cognitive distortions: what they are and how to spot them
Thinking habits that amplify distress. Naming them is the first step to questioning them calmly.
Definition
Cognitive distortions are habitual mental shortcuts that skew reality in pessimistic or rigid ways. They do not mean you “think badly” as a person: they are learned responses under stress, fatigue, or difficult experiences.
In CBT, naming a distortion creates distance: “this sounds like catastrophising” instead of assuming the thought is a fact.
Common examples
- All-or-nothing: “if it is not perfect, it is a total failure”
- Catastrophising: “if I mess up the meeting, I will ruin my career”
- Mind reading: “they surely think I am boring”
- Mental filter: only remembering the negative parts of a mixed day
- Personalisation: blaming yourself for events outside your control
- Should statements: “I should handle everything without help”
What to do when they show up
First, lower intensity: breathe, write the thought as it appears, and rate the emotion 0–10. Then ask: what evidence do I have for and against? What would I tell a friend in the same situation?
The goal is not forced optimism, but a more balanced wording and a small action if needed.
In the Anto app
Anto can detect cognitive distortions during chat and suggest reframes or related techniques. You can also explore them in the techniques hub and connect them to your insights graph to see recurring patterns.