Reflect: On cognitive distortions

3.2

While learning about cognitive distortions, I began to notice that some of these thinking patterns can appear in my own thinking from time to time. Becoming aware of them has helped me understand how easily thoughts can influence emotions and reactions.

One distortion I recognised in myself is all-or-nothing thinking. At times I can notice a tendency to see things in quite black-and-white terms, especially when it comes to studying or completing assignments. If something doesn’t feel like it has been done perfectly, I can sometimes feel that it is not good enough. Reflecting on this helped me realise that this way of thinking can create unnecessary pressure. A more helpful approach is to remind myself that learning is a process and that work can still be valuable even if it is not perfect. Allowing room for growth and improvement helps create a more balanced perspective.

Another distortion I identified with is disqualifying the positive. I sometimes notice that when something goes well, it can be easy to move past it quickly and focus more on what could have been done better. This can mean that positive feedback or progress is not fully acknowledged. To challenge this pattern, I could make a conscious effort to pause and recognise achievements or positive outcomes rather than dismissing them. Practising a more balanced view of both strengths and areas for growth may help develop greater self-confidence.

During discussions with my learning group, it became clear that many people experience similar thinking patterns. They shared that they try to pause and question their thoughts when they notice them becoming overly negative. Or they remind themselves to look at the bigger picture or to consider alternative explanations for a situation. Hearing these perspectives reinforced the idea that becoming aware of cognitive distortions is an important step in developing more balanced and compassionate ways of thinking.