10 Thinking Traps That Can Hold You Back With Cognitive Distortions

The way we think shapes the way we feel — but sometimes our minds fall into patterns that aren’t helpful. These are known as cognitive distortions: biased ways of thinking that can influence how we interpret events, relationships, and even ourselves. They’re common, often automatic, and usually go unnoticed — but learning to spot them is a key step in building emotional resilience and improving mental wellbeing.

Here are ten common thinking traps that Cognitive Behavioural Therapy (CBT) can help you identify and change:

1. All-or-Nothing Thinking

Seeing things in black-and-white terms, with no middle ground.Example: “If I don’t get full marks, I’ve failed.”

2. Overgeneralisation

Assuming that because something happened once, it will happen again and again.Example: “I messed up this presentation — I’m terrible at public speaking.”

3. Mental Filtering

Focusing only on the negative aspects of a situation while ignoring the positives.Example: “I got five compliments and one piece of feedback — I must have done terribly.”

4. Disqualifying the Positive

Rejecting positive experiences or praise by telling yourself they “don’t count.”Example: “They were just being nice — they didn’t really mean it.”

5. Jumping to Conclusions

Making assumptions without evidence.

• Mind reading: “They didn’t reply — they must be angry with me.”

• Fortune telling: “I just know this job interview will go badly.”

  
  

6. Catastrophising

Expecting the worst-case scenario, no matter how unlikely it is.Example: “If I make a mistake, I’ll lose my job and never recover.”

7. Emotional Reasoning

Believing that how you feel must be true.Example: “I feel anxious, so something must be wrong.”

8. Should Statements

Placing rigid rules on yourself or others — and feeling guilty or frustrated when they’re broken.Example: “I should be more productive” or “They should know how I feel.”

9. Labelling

Reducing yourself or others to a single word based on one behaviour.Example: “I forgot the meeting — I’m useless.”

10. Personalisation

Blaming yourself for things outside your control, or taking things too personally.Example: “It rained on the day of the event — I should have planned better.”

Becoming Aware of Your Thinking Patterns

These thinking traps can have a powerful impact on our self-esteem, relationships, and ability to manage stress. The good news is they’re changeable. CBT teaches us how to notice, challenge, and reframe these patterns — creating more balanced and compassionate ways of thinking.

Learning to catch your thoughts in the moment takes practice, but over time, it becomes a powerful tool for emotional regulation and personal growth.

Interested in learning more about cognitive distortions and CBT techniques?

Explore our online courses and take the first step towards greater self-awareness and resilience.