Cognitive Errors: Definition

Cognitive errors
Definition :
“ Cognitive errors or cognitive distortions are irrational or faulty
ways of thinking. These are thoughts that cause individuals to
perceive reality inaccurately”.
or
“Cognitive distortions are biased perspectives we take on ourselves
and the world around us. they are irrational thoughts and beliefs
that we unknowingly reinforce over time”.
Cognitive errors
• We all have patterns of thinking, which impact our behavior and emotional
state .Sometimes our patterns are less than accurate.
• These inaccurate thoughts are usually used to reinforce negative thinking or
emotions.
• A mistake in our thinking that makes the situation seem worse then it
actually is.
All cognitive distortions are:
• Tendencies or patterns of thinking or believing…
• That are false or inaccurate…
• And have the potential to cause psychological damage.
Categories of cognitive errors
1) All-or-nothing thinking: (also called black-and-white, polarized or

dichotomous thinking) . In this type the person view a situation in
only two categories. We have to be perfect or we’re a failure , there
is no middle ground.
Examples:
• “If I’m not a total success, I’m a failure.”
• “ If it isn’t perfect, it’s no good at all.”
• “ If you get eighty percent on a test, you think like a failure that you
didn't get a perfect score”.
2) Fortune telling: You predict the future negatively without considering
other, more likely outcomes.
Examples:
• “I’ll be so upset, I won’t be able to function at all.”
• “ It is going to be terrible.”
3) Discounting the positive: You unreasonably tell yourself that positive
experiences, deeds, or qualities do not count.
Example:
• I did that project well, but that doesn’t mean I’m competent; I just got
lucky.”
4) Emotional reasoning: You think something must be true because you
“feel” (actually believe) it so strongly, ignoring or discounting
evidence to the contrary.
Examples:
• I know I do a lot of things okay at work, but I still feel like I’m a
failure.
• I feel incompetent, so I know I’ll fail.
5) Magnification/Minimization: When you evaluate yourself, another
person , or a situation, you unreasonably magnify the negative and/or
minimize the positive.
Examples:
• Getting a mediocre evaluation proves how inadequate I am.
• Getting high marks doesn’t mean I’m smart.
6) Overgeneralization: We come to a general conclusion based on a single
incident or a single piece of evidence. If something bad happens only once, we
expect it to happen over and over again. A person may see a single, unpleasant
event as part of a never-ending pattern of defeat.
Examples:
• If you fail to get a job you interview for, you decide you are never going to get
a job.
• You might give one unsuccessful presentation and that is it, you decide you are
never going to present ever.
7) Mind reading: You believe you know what others are thinking, failing to
consider other, more likely possibilities.
Examples:
• “He thinks that I don’t know the first thing about this project.”
• You are going to take your drivers test and 'know' that you are going to fail.
8) Personalization: You believe others are behaving negatively because of
you, without considering more plausible explanations for their behavior.
Examples:
• It’s always my fault.
• You feel it's all your fault that your baby brother injured his foot even
though you weren't at home when it happened but were out shopping.
Stress Management Techniques
GOOD GENERAL HEALTH
Healthy Diet
Proper Sleep
Regular Exercise
Avoiding mood enhancing foods and drinks like caffeine and alcohol.
RELAXATION TECHNIQUES
 Deep Breathing
 Progressive Muscle Relaxation
 Guided Imagery
DEEP BREATHING
A simple, but powerful, technique
It is the only bodily function that we do both voluntarily and involuntarily.
We can consciously use breathing to influence the involuntary (sympathetic
nervous system) that regulates blood pressure, heart rate, circulation,
digestion and many other bodily functions. Breathing exercises can act as a
bridge into those functions of the body of which we generally do not have
conscious control.
PROCEDURE
Take a long, slow breath in through your nose, first filling your lower lungs,
then your upper lungs.
Hold your breath. Pause for a second or two.
Exhale slowly through pursed lips

PROGRESSIVE MUSCLE
RELAXATION
Progressive Muscle Relaxation teaches you how to relax your muscles through
a two step process.
This exercise will help you to lower your overall tension and stress levels, and
help you relax when you are feeling anxious.
It can also help reduce physical problems such as stomach-aches and
headaches, as well as improve your sleep.
MUSCLE GROUP WHAT TO DO?
Foot curl your toes downward
Lower leg and foot tighten your calf muscle by pulling toes towards you
Entire leg squeeze thigh muscles while doing above

Hand clench your fist
Entire right arm tighten your biceps by drawing your forearm up towards
your shoulder and “make a muscle”, while clenching fist
Neck and shoulders Raise your shoulders up to touch your ears
Mouth Open your mouth wide enough to stretch the hinges of

your jaw
Around the mouth Press your lips together tightly. (Check your face for
tension. You just want to use your lips.
Eyes clench your eyelids tightly shut
Forehead raise your eyebrows as far as you can

GUIDED IMAGERY
The use of scripts or your own thoughts to guide your imagination to a

relaxed and calm state.
It’s a simple yet effective way to manage a variety of negative emotions,

practiced by people.
Guided Imagery can be used to visualize positive actions, changes, or

accomplishments.
PROCEDURE
Find a comfortable place to sit or lie down. Close your eyes. Start by just taking a few deep breaths to help you relax
Picture a setting that is calm and peaceful. This could be a beach, a mountain setting, a meadow, or a specific
situation/scene that you choose.
Imagine your scene, and try to add some detail. For example, what is there? How does it feel? What do you smell?
What does look like?
It often helps to add a path to your scene. For example, as you enter the scene, imagine a path leading you through
making you more relaxed
When you are deep into your scene and are feeling relaxed, take a few minutes to breathe slowly and feel the calm.
Think of a simple word or sound that you can use in the future to help you return to this place. Then, when you are
ready, slowly take yourself out of the scene and back to the present.
Count to 3, and open your eyes. Notice how you feel right now.
Cognitive Techniques
Thought Record
It is a worksheet to introduce the concept of identification of automatic
thoughts and linking these to emotional states.
Cognitive Restructuring/Reframing
Replace or reframe cognitive distortions or maladaptive thoughts with
more balanced and realistic thoughts and beliefs about oneself, the
future, and the world around.
THOUGHT RECORD SHEET
Current Situation Automatic Behaviour Physiological Emotion

Thoughts changes
Sitting in library I don’t understand Stops studying Headache Sad
Reflecting on I won’t make it Closed the book; Headache Sad

difficulty of through the course stopped studying
textbook
COGNITIVE RESTRUCTURING
SITUATION FEELING UNHELPFUL WHAT ARE CHALLENGE ALTERNATIV HOW MUCH
AUTOMATIC THE WHAT IS THE E THOUGHT DO I
THOUGHTS THINKING EVIDENCE WHATS BELIEVE MY
HOW MUCH ERRORS? AGAINST ANOTHER ORIGINAL
DO I BELIEVE THIS WAY OF THOUGHT
THE THOUGHT? VIEWING THE NOW
THOUGHT? SITUATION?
COGNITIVE RESTRUCTURING EXAMPLE
Situation I made a suggestion at the weekly meeting and most people thought it wasn't a good idea.
•
Thoughts I have no good ideas. People think I am stupid. I am terrible at my work.
Feelings Anxious. Disrespected. Stupid. Stressed
Evidence that supports Some co-workers pointed out that we don't have enough resources to implement my idea.
the thought
Evidence that doesn't A few people did think it was a good idea. Mine was not the only idea that the group didn't like.
support the thought People tell me they like the way I work. I usually do a good job.
Alternative/balanced People at work think that I am capable and often have good ideas.
Thought I do my work well, but this wasn't one of my best ideas.
Outcome I feel calmer. I no longer feel stressed about this.

COGNITIVE RESTRUCTURING EXAMPLE
Situation Some friends are going out to dinner this weekend and I wasn't invited
Thoughts My friends don't like me. They think I am boring. I will end up having no friends.
Feelings Sad. Disliked. Alone. Stressed.
Evidence that supports I do get moody every now and then.

the thought
Evidence that doesn't support My friends have told me several times that they think I am fun and that I make them laugh.
the thought Other friends have not been invited to other activities. I do get invited to most things.
Alternative/balanced My friends like me but that doesn't mean that they have to invite me to everything.
Thought
Outcome I feel happier. I no longer feel stressed about this.

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Cognitive errors

1) All-or-nothing thinking: (also called black-and-white, polarized or

Hold your breath. Pause for a second or two.

Exhale slowly through pursed lips

Entire leg squeeze thigh muscles while doing above

Neck and shoulders Raise your shoulders up to touch your ears

Mouth Open your mouth wide enough to stretch the hinges of

Forehead raise your eyebrows as far as you can

The use of scripts or your own thoughts to guide your imagination to a

It’s a simple yet effective way to manage a variety of negative emotions,

Guided Imagery can be used to visualize positive actions, changes, or

Current Situation Automatic Behaviour Physiological Emotion

Sitting in library I don’t understand Stops studying Headache Sad

Reflecting on I won’t make it Closed the book; Headache Sad

Feelings Anxious. Disrespected. Stupid. Stressed

Outcome I feel calmer. I no longer feel stressed about this.

Feelings Sad. Disliked. Alone. Stressed.

Evidence that supports I do get moody every now and then.

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