Thinking Errors: The Hidden Obstacles Holding You Back

Introduction

Thinking is an essential aspect of human cognition and it plays a critical role in our decision-making processes. Even though we may not be conscious of our cognitive processes at any given time, we are constantly processing lots of incoming information taken in by our senses. And then trying to make sense of that information.

However, the way we think is not always accurate. We may make errors in our thinking, which can lead to negative consequences. I don’t know about you, but I can think of times when my thinking did not accurately reflect what was happening around me. It then lead to faulty decision-making on my part. Hands up if you know that has happened to you at one time or another?!

Thinking errors, also known as cognitive distortions, are patterns of inaccurate and irrational thinking . These can affect our perceptions, emotions, and behaviours. These errors can occur in various situations, such as personal relationships, work-related issues, and decision-making processes.

Importance of recognising thinking errors

It is crucial to recognise and understand thinking errors because they can have a significant impact on our lives. If we are not aware of our thinking patterns, we may make decisions that are based on faulty information or irrational beliefs. This can lead to negative consequences.

On the other hand, recognising our thinking errors can help us identify and correct them . This then leads to better decision-making and improved mental health.

Common Types of Thinking Errors

All-or-Nothing Thinking

Definition

All-or-nothing thinking, also known as black and white thinking. This is a type of thinking error where we view situations or events in extreme, polarised terms. There is no middle ground. In this type of thinking, there is no room for shades of grey or complexity.

Examples of all-or-nothing thinking include thinking in terms of "always" and "never," or "perfect" and "terrible."

For instance, a person might think "I always mess up everything I do" or "If I can't do it perfectly, then I won't do it at all."

Impact on life

All-or-nothing thinking can have a significant impact on our life. It can lead to unrealistic expectations, rigidity, and difficulty in dealing with uncertainty. This type of thinking can also contribute to feelings of anxiety , depression, and low self-esteem.

How to overcome it

To overcome all-or-nothing thinking, it is important to challenge and reframe these extreme thoughts. This can be done by identifying the evidence for and against the thought. And then coming up with more balanced and realistic statements.

For instance, instead of thinking "I always mess up everything I do," a more balanced thought could be "I sometimes make mistakes, but I also have successes."

Overgeneralisation

Definition

Overgeneralisation is a thinking error where we come to a general conclusion based on a single event or a limited amount of evidence. Then we apply it to all situations or people inappropriately. I was in a pub recently and heard various conversations around me which could very much be said to be ‘overgeneralisations’….

Overgeneralising leads to irrational thinking and can lead to anxiety, depression, and low self-esteem.

Some common examples of overgeneralisation include:

• "I failed the test, so I'm never going to pass this class."
• "All men are the same. They are always insensitive."
• "I didn't get the job, so I'll never get a job."

(none of those examples were heard in the pub ??. That night, at least.). You may have heard people say these things in conversation?

Impact on life

Overgeneralisation can have a significant impact on our lives. By assuming the worst or thinking in absolutes, we can start to limit ourselves, our opportunities, and our potential. It can also create negative and irrational beliefs that affect our emotions and behaviour. The impact of that is that it can lead to low self-esteem, social anxiety , and even depression.

How to overcome it

To overcome overgeneralisation, it is, firstly, important to recognise when we are thinking in absolutes. Then to try and shift our thinking towards more balanced and rational thoughts . We can do this by:

• Challenging our assumptions: Instead of assuming the worst, we can try to consider other possible explanations for what happened.
• Gathering more evidence: Instead of making assumptions based on a single event, we can try to gather more information to get a more accurate picture of the situation.
• Reframing our thoughts: Instead of thinking in absolutes, we can reframe our thoughts to be more flexible and open-minded. For example, "I didn't get the job, but that doesn't mean I'll never get a job. There are plenty of opportunities out there."

Mental Filter

Mental filter is a type of thinking error where we focus solely on negative aspects of a situation while ignoring the positive ones. This can lead to a distorted perception of reality, and we may end up feeling hopeless and depressed.

Definition

Mental filter is a cognitive distortion that involves filtering out positive aspects of a situation and focusing solely on the negative. This can lead to a distorted perception of reality. This can result in negative emotions such as depression, anxiety, and low self-esteem.

For example, we may have an excellent work performance, but we receive one negative piece of feedback from the boss. We may then focus solely on that feedback, ignoring all of our past successes and positive feedback from others. Another example is a student who receives a B on a test. They disregard all the correct answers they provided and focus solely on the questions they got wrong.

Impact on life

Mental filter can lead to negative emotions such as anxiety, depression, and low self-esteem. It can also affect our decision-making ability , making it difficult for us to see the bigger picture. If we’re always looking for the negative aspects of any situation, it’s hard to see any positives. We can then start to feel that we ‘aren’t good enough’ and feel hopeless and helpless.

How to overcome it

One way we can overcome mental filtering is to try to identify and focus on positive aspects of a situation. For example, if we receive negative feedback at work, we can try to identify areas where we performed well and focus on improving in those areas. Additionally, it can be helpful to challenge negative thoughts and consider alternative perspectives. Mindfulness techniques, such as meditation, can also help us develop a more balanced perspective on life.

Discounting the Positive

Discounting the positive is a type of thinking error where we discount or minimise positive experiences, traits, or accomplishments in our life. Instead we focus only on the negative aspects. This type of thinking can lead to a sense of hopelessness, low self-esteem, and even depression.

Definition

Discounting the positive refers to the tendency to ignore or discredit positive experiences, traits, or accomplishments. Instead, we focus on negative experiences and shortcomings. This type of thinking can be particularly damaging because it can make us feel like we are never good enough. Or that we can never do anything right.

That could look like:

A student who receives an A- on an exam but focuses only on the questions they got wrong. Rather than focussing on and celebrating the questions they answered correctly.

An individual who receives a compliment on their appearance but dismisses it as insincere or unimportant.

A person who accomplishes a difficult task but downplays their achievement, saying it was easy or that anyone could have done it.

Impact on life

Discounting the positive can have a significant impact on our mental health and well-being. By focusing only on negative experiences and shortcomings, we can develop low self-esteem and feelings of worthlessness. This type of thinking can also contribute to the development of depression and other mental health disorders.

How to overcome it

Overcoming discounting the positive requires a conscious effort to focus on positive experiences and accomplishments. And to recognise the value of those experiences. Some strategies that can help are:

Practice gratitude : we can take time each day to focus on the things we are grateful for in our life. This can help shift our focus away from negativity and toward positivity.

Celebrate our accomplishments: when we accomplish something, no matter how small, take time to celebrate it. This can help us recognise our strengths and build self-confidence.

Challenge negative thoughts : when we catch ourselves discounting the positive, we can challenge that thought by asking ourselves if it is really true. Look for evidence to support positive experiences and accomplishments.

Seek support: we can talk to a trusted friend, family member, or mental health professional about our feelings of worthlessness and negative thinking patterns . They can offer us support and guidance on how to shift our focus toward positivity.

Jumping to Conclusions

Definition

Jumping to conclusions is a thinking error where we reach a conclusion or assumption about a situation without enough evidence or information. We often rely on our intuition or initial impression, which can lead to inaccurate conclusions. This type of thinking error is also known as "mind-reading" or "fortune-telling." It’s not just the fortune teller at the fair who does this!

So this might look like assuming someone is angry with us without asking them. Believing that a particular situation will have a negative outcome without considering other possibilities. Or assuming that someone will not like us based on their appearance or mannerisms.

Impact on life

Jumping to conclusions can have a significant impact on our life. It can lead to misunderstandings and strained relationships, missed opportunities, and missed information. It can also lead to anxiety and depression if we are always assuming the worst.

How to overcome it

To overcome jumping to conclusions, it is important to slow down and gather more information before reaching a conclusion. We should ask ourself if we have enough evidence to support our assumptions and consider other possible explanations for the situation. It can also be helpful to seek feedback from others to gain a different perspective and challenge our assumptions. We can learn to recognise when jumping to conclusions is occurring. Practicing mindfulness techniques can also be useful in overcoming this thinking error.

Magnification and Minimisation

Definition

Magnification and minimisation is also known as "catastrophising". It's a type of thinking error in which we exaggerate the importance of negative events (magnification) or downplay the significance of positive events (minimisation).

For instance. Magnification may include obsessing over a minor mistake at work or viewing a small inconvenience as a major catastrophe. Minimisation may include dismissing a significant achievement as unimportant or ignoring positive feedback from others.

Impact on life

The impact of magnification and minimisation on our life can be significant. When we magnify negative events we may experience increased anxiety, stress , and feelings of hopelessness. When we minimise positive events we may struggle with low self-esteem, feelings of worthlessness, and depression.

How to overcome it

Overcoming magnification and minimisation involves challenging and replacing negative thought patterns with more balanced and realistic ones. This can involve identifying evidence that contradicts negative beliefs. Additionally, then focusing on positive aspects of a situation, and reframing negative events in a more positive light. Techniques such as cognitive-behavioural hypnotherapy and mindfulness meditation can also be helpful in addressing this type of thinking error.

By recognising and overcoming magnification and minimisation, we can reduce our emotional distress and improve our overall well-being.

Emotional Reasoning

Definition

Emotional reasoning is a thinking error that involves making decisions or drawing conclusions based on emotions rather than on objective facts or evidence. When we engage in emotional reasoning, we assume that our feelings are an accurate reflection of reality. This can lead to irrational beliefs, biases, and poor decision-making.

Examples of emotional reasoning may include:

"I feel like a failure, so I must be a failure."

"I'm afraid to fly, so it must be dangerous."

"I'm so angry with my partner, so they must be doing something wrong."

Impact on life

The impact of emotional reasoning on our lives can be significant. It can lead to anxiety, depression, relationship problems, and poor self-esteem. It can also prevent us from taking positive actions and making rational decisions.

How to overcome it

To overcome emotional reasoning, it is important to learn to recognise when we are making decisions based on emotions rather than facts. One effective strategy is to challenge the thoughts or beliefs that are driving our emotions. This can involve asking ourselves questions such as:

"What evidence do I have to support this belief?"

"Is there an alternative explanation for this situation?"

"What would I tell a friend who was in this situation?"

This last question in particular, I find, is very helpful because it really helps us to view things more objectively. If this was our dear friend experiencing this, would we go along with their faulty thinking? Or would we gently try to help them see things from another perspective?

By questioning our beliefs and considering alternative perspectives, we can begin to break free from the cycle of emotional reasoning and make more rational decisions based on objective evidence. It can also be helpful to learn mindfulness and relaxation techniques to help manage difficult emotions and improve our overall well-being.

The Impact of Thinking Errors on Daily Life

Personal Relationships

Thinking errors can have a significant impact on personal relationships. When we engage in thinking errors, we may see others or situations in a distorted way, leading to misunderstandings, conflicts, and even the breakdown of relationships.

So what might thinking errors that can negatively impact personal relationships, look like in real life?:

All-or-Nothing Thinking:

In relationships, all-or-nothing thinking can lead us to perceive our partner or a situation as either entirely good or entirely bad, with no middle ground. For example, we may believe that our partner is either perfect or completely flawed. We ignore their positive qualities and focus only on their negative traits. This can lead to unrealistic expectations, disappointment, and conflicts.

Mental Filter:

If we have a mental filter thinking error, we may focus exclusively on the negative aspects of our partner or a situation, ignoring the positive aspects. For example, we may dismiss compliments from our partner or fail to recognise the positive things they do for us while only focusing on their mistakes or shortcomings. This can lead to feelings of resentment, dissatisfaction, and distance in the relationship.

Jumping to Conclusions:

When we engage in the jumping to conclusions thinking error, we may assume we know what our partner is thinking or feeling, without actually communicating with them. We might, for example, assume that our partner is angry with us, without asking them what is wrong. This is likely to lead to misunderstandings and unnecessary conflicts.

Magnification and Minimisation:

This thinking error can lead us to exaggerate negative aspects of our partner or a situation, while minimising positive ones. As an example, we may blow small disagreements out of proportion, or dismiss significant accomplishments or good qualities of our partner. This may lead to a lack of appreciation and support in the relationship.

Emotional Reasoning:

In emotional reasoning, we may assume that our emotions reflect reality. One way that might happen, is, believing that if we feel rejected, it must be because our partner does not love us. Even if there is no evidence to support this belief. This kind of reasoning can lead to misunderstandings and negative emotions in the relationship.

Negative consequences on relationships

When thinking errors are left unaddressed, they can have a significant negative impact on personal relationships. And we don’t want that now, do we?! They can lead to misunderstandings, conflicts, and a lack of trust and intimacy.

Distance and Disconnection:

When we engage in thinking errors, we may fail to see our partner for who they really are, and we may fail to communicate effectively with them. This can lead to a lack of emotional connection and intimacy in the relationship.

Unresolved Conflict:

Thinking errors can lead to misunderstandings and conflicts that are not resolved. When we perceive our partner or a situation in a distorted way, we may be unable to find a resolution to the conflict, leading to ongoing tension and resentment.

Negative Emotions:

Thinking errors can also lead to negative emotions such as anger, frustration, and sadness. When we focus on the negative aspects of our partner or a situation, we may feel more negative emotions and fewer positive ones, leading to dissatisfaction and unhappiness in the relationship.

Lack of Appreciation:

When we engage in thinking errors, we may fail to appreciate our partner for who they are and what they bring to the relationship. This can lead to a lack of support, encouragement, and validation in the relationship.

How to improve relationships by overcoming thinking errors

Overcoming thinking errors in personal relationships can be challenging, but it is essential for building strong, healthy relationships. Some ways we can overcome thinking errors in personal relationships:

Practice Mindfulness:

Mindfulness can help us to become more aware of our thoughts and emotions, allowing us to recognise when we are engaging in thinking errors. Mindfulness involves paying attention to the present moment and accepting our thoughts and feelings without judgment. By practicing mindfulness, we can develop greater awareness of our thinking patterns and catch ourselves when we start to engage in thinking errors.

Challenge Our Thoughts:

Once we have identified a thinking error, challenge the validity of that thought. We should ask ourselves if there is evidence to support the thought or if it is an irrational belief. We can also ask yourself what a friend or family member might say about the thought, as this can help you gain perspective.

Reframe Our Thoughts:

Reframing involves looking at a situation from a different perspective. For example, if you tend to engage in all-or-nothing thinking, try to find a middle ground. Instead of thinking that everything is either perfect or terrible, try to find aspects of the situation that are positive and negative. This can help you to develop a more balanced and realistic perspective.

Communicate Effectively:

Good communication is key to healthy relationships. If you are struggling with thinking errors in your personal relationships, try to communicate openly and honestly with your partner or loved one. Share your thoughts and feelings in a constructive wy, and be open to feedback and compromise.

Seek Professional Help:

If you find that you are struggling to overcome thinking errors on your own, it may be helpful to seek professional help. A therapist or counsellor can work with you to develop strategies for identifying and challenging thinking errors, as well as addressing any underlying issues that may be contributing to the problem.

Cognitive Behavioural Hypnotherapy and Thinking Errors

Definition of Cognitive Behavioural Hypnotherapy (CBH)

Cognitive Behavioural Hypnotherapy (CBH) is a type of psychotherapy that focuses on the relationships between thoughts, feelings, and behaviours. It is a combination of CBT and Hypnotherapy.

It is based on the idea that negative patterns of thinking and behaviour can lead to mental health problems such as depression, anxiety, and stress. CBH aims to change these negative patterns by helping us identify and challenge our thoughts and beliefs, and by teaching us coping skills and strategies.

Hypnotherapy , is a type of therapy that uses hypnosis to help people to inwardly focus our attention. This helps elicit positive changes in some perceptions, sensations, feelings, thoughts and behaviours and can make positive changes in our thoughts, feelings, and behaviours. Hypnotherapy can be used in combination with CBT to help us overcome thinking errors and achieve our therapeutic goals.

How CBH can be used to overcome thinking errors

CBH can help us to identify and challenge our negative thoughts and beliefs. CBH therapists work with us to help us understand how our thoughts and beliefs are contributing to our mental health problems, and then teach us new ways of thinking and responding.

Some techniques that CBH therapists may use to address thinking errors include:

• Cognitive Restructuring: This technique involves helping us to identify and challenge our negative thoughts and beliefs and replace them with more positive and realistic ones. For example, if we have the thinking error of overgeneralisation, a CBH therapist may help us to challenge our belief that "I always fail at everything" by identifying evidence that contradicts this belief, such as past successes or achievements.
• Behavioural Activation: This technique involves encouraging us to engage in activities that we have been avoiding due to our negative thinking. By engaging in these activities, we can experience positive emotions and build confidence, which can help to reduce our negative thinking.
• Exposure Therapy: This technique involves gradually exposing us to the things that we fear or avoid, in order to help us overcome our anxiety and negative thinking. For example, if we have the thinking error of catastrophising, a CBH therapist may gradually expose us to the things we fear, such as speaking in public, in order to help us learn that the feared outcome is unlikely to occur.
• Relaxation Techniques: These techniques, such as deep breathing, meditation, and progressive muscle relaxation, can help us to reduce our anxiety and negative thinking by promoting relaxation and calmness.

Conclusion

Thinking errors can have a significant impact on our lives, affecting our personal relationships, career and education, and mental health. These errors can lead to negative consequences, such as stress , anxiety , and depression, and can hinder our ability to make healthy and rational decisions. It is essential to recognise and overcome these thinking errors to lead a more fulfilling and successful life.

The most common types of thinking errors include all-or-nothing thinking, overgeneralisation, mental filter, discounting the positive, jumping to conclusions, magnification, minimisation, and emotional reasoning. Each of these thinking errors has its unique impact on our lives, and it is crucial to learn how to overcome them.

One of the most effective ways to overcome thinking errors is through cognitive behavioural hypnotherapy (CBH) . CBH is a form of therapy that focuses on changing negative thoughts and behaviours by replacing them with positive and rational thoughts and behaviours. It uses hypnosis as one of the tools to help in this. CBH can be used to overcome thinking errors in personal relationships, career and education, and mental health. CBH techniques include hypnosis, mindfulness, cognitive restructuring, behavioural activation, exposure therapy, and problem-solving therapy.

Final thoughts

If you are struggling with thinking errors, it may be helpful to seek the assistance of a CBH therapist.

Overcoming thinking errors is essential for our well-being and success in life. By recognising our thinking errors, practicing mindfulness, challenging negative thoughts, and seeking the assistance of a CBH therapist, we can learn how to think more positively and rationally, leading to a more fulfilling and successful life.

Wishing you much health and happiness.

Jan Sargent , Fit Mind, Happy Heart Coaching and Hypnotherapy

Beating Thinking Errors Hypnotherapy and Coaching in Ilminster , Yeovil, Taunton, Bath, Exeter and all areas of Somerset, Dorset and Devon. In fact, Online anywhere in the UK!

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