In Ep. 068 : The Suicidal Thoughts Workbook w/ Dr. Kathryn Gordon, Part II, we discuss some of the different theories that provide the framework for Dr. Gordon’s book. The Suicidal Thoughts Workbook book uses sound, empirically proven cognitive-behavioral therapy (CBT) methods. In our podcast, we have frequently described the utility of CBT for treating depressive symptoms and for suicidal thoughts in particular. In today’s blog, we want to describe one of the underlying principles of CBT: “cognitive distortions.”
How common are cognitive distortions?
Cognitive distortions are common errors in thinking that can lead us to incorrect conclusions. All of us make such errors. Cognitive distortions are “just a part of being human.” At times our thinking is not the best, but if we don’t realize that we are having distorted thoughts, they can lead us to feeling bad–even depressed and suicidal.
For example, if you don’t get invited to a party, you could think that the host doesn’t like you. You might even conclude that no one likes you–that no one wants you at their party. You can see how this could be depressing, and, in some circumstances, make you conclude that you are isolated, alone, worthless–potential precursors to suicidal thoughts and actions.
Just because you think it doesn’t necessarily make it true
CBT is about helping you reexamine faulty assumptions that you may be making. Is it true that the host doesn’t like you? What is the evidence for this conclusion? Is there any evidence that this might not be true? For example, have they seemed friendly with you at other times? Are there any other possible explanations for not being invited? For example: They know that:
- you work on the day of the party.
- you don’t celebrate that occasion.
- you don’t use alcohol.. or maybe…They just forgot to send you the invite!
Humans are story-making creatures. When we don’t have all the facts, we make up the story. The story we make up, though, is based on OUR personality, feelings at the time, and previous experiences. If we are in a bad place already, we are more apt to make up a negative story about why an event occurs (i.e., a cognitive distortion).
There are many kinds of cognitive distortions–thinking patterns that can negatively influence our feelings and behavior:
- All or nothing thinking
- Overgeneralization
- Mind reading
- Catastrophizing
- And many others…
Some of us have “favorite” cognitive distortions, meaning that we make some of these kinds of cognitive errors more frequently. For example, you may be a person who dismisses evidence that contradicts your previously held negative views or you may overly personalize things, thinking that something not about you IS about you.
If you find the idea of cognitive errors interesting, you can find a good description of them in Dr. Gordon’s workbook. Other useful resources are included on our website. You may even want to contact a therapist and inquire about CBT for yourself.
In Conclusion…
Cognitive distortions are thinking errors that can lead to emotional distress and behavioral problems. Anyone can make such errors in their daily life. We are not always rational, level-headed people. However, when we repeatedly make cognitive errors or do not question our own conclusions, we can find ourselves depressed or unhappy. At an extreme, such errors can lead to depression and even suicidal thoughts. Fortunately, CBT is a proven way to address these errors in thinking and improve our mood and happiness.