Today we have a blog post from one of our Master’s level interns, Katelyn Ramsay, about cognitive distortions. Katelyn has a passion for helping others and desires for her clients to feel seen, safe, heard, and understood.
Her counseling approach relies on the practice of and use of compassion, growth, support, and empowerment with oneself and one’s relationships. Holding a strong belief that everyone’s journey is unique; Katelyn values the power of the therapeutic relationship. She believes wholeheartedly that all people have potential for growth.
She believes all people and bodies are worthy and valuable. Katelyn feels honored to walk alongside her clients on this journey, not only to heal but also to discover a deeper sense of purpose and self-worth.
Understanding Cognitive Distortions
Have you ever noticed yourself thinking, “I always mess things up,” or “If I’m not perfect, I have failed”? In that moment, these thoughts may feel completely true, but they are often examples of cognitive distortions. Cognitive distortions are automatic mental filters that shape how we interpret situations. They tend to be irrational, exaggerated, and negatively biased, distorting our perception of reality. Because these patterns are deeply ingrained, they can feel convincing and hard to question. Over time, consistent distorted thinking contributes to increased anxiety,
depression, low self-esteem, and shame. The encouraging news is that once you learn to
recognize these patterns, you can begin to challenge and reframe them in a more balanced and
compassionate way!
Examples of Common Cognitive Distortions:
● All-or-Nothing Thinking: Seeing things in extremes with no middle ground.
● Catastrophizing: Seeing only the worst possible outcomes of a situation.
● Disqualifying the Positive: Dismissing or minimizing positive experiences by insisting they don’t count.
● Emotional Reasoning: Believing your emotions reflect reality and letting them guide your attitudes and judgments.
● Overgeneralization: Taking isolated cases and generalizing them widely by means of words such as “always,” “never,” “everyone,” etc.
● Mental Filter: Paying attention to one or a few details and failing to see the whole picture.
● Personalization: Assuming other people’s behaviors or external events are directed at you, without considering other possible explanations.
1. Catch the Thought
The first step is awareness. When you notice an increase in emotions, whether that is shame, anxiety, or anger, pause and ask yourself: “What just went through my mind?” or “What story am I telling myself right now?” Strong emotions often signal distorted thinking. Write the thought down exactly as it appears in your mind. This creates distance between you and the thought.
Example: A thought could look like, “I overate today. I have no self-control.”
2. Name the Distortion
Once the thought is written down, identify the pattern. Ask yourself, “Is this all-or-nothing
thinking?” or “Am I catastrophizing?” Labeling the distortion reduces its power. It shifts you from being in the thought to observing the thought.
Example: This distortion is all-or-nothing thinking.
3. Reframe with Evidence and Compassion
Now gently challenge the thought. Ask, “What evidence supports this thought?” “What evidence contradicts it?” or “What would I say to a friend who had this thought?” Then create a more flexible alternative.
Example: A reframe may look like, “I am doing the best I can to shift my relationship with food.”
Why This Matters
Our brains are designed to protect us, and cognitive distortions often form as protective mechanisms. At one point, these thought patterns may have helped you cope or kept you safe. However, what once felt protective can become restrictive. Learning to recognize distorted thinking allows you to pause and create space between a trigger and your reaction. You give yourself the opportunity to respond thoughtfully rather than automatically.
A resource I recommend is “Mind Over Mood: Change How You Feel by Changing the Way You Think” by Dennis Greenberger and Christine Padesky. This book is a practical, evidence-based guide grounded in Cognitive Behavioral Therapy (CBT) that walks readers step by step through identifying unhelpful thought patterns, challenging cognitive distortions, and developing more balanced thinking. It includes worksheets and exercises you can actively practice, rather than just read about.
An affirmation I want to leave you with: “My thoughts are not facts. I have the power to choose thinking that is balanced, compassionate, and kind.”
Cheering you on!
Katelyn Ramsay
We hope you found Katelyn’s insights on managing cognitive distortions helpful. If her message resonated with you, this could be the perfect time to take meaningful steps towards your healing and peace. To initiate your work with Katelyn, please feel free to call our office at 615-510-3797 or click here to learn more.
