Cognitive Distortions: When Our Mind Deceives Us 

Cognitive distortions or thinking errors are irrational thought patterns that can negatively impact how a person perceives themselves, others, and situations. This skewed perception can lead to poor decision-making, negative emotions, and contribute to mental health issues (1). Health and wellness coaches need to be familiar with these distortions so they can help their clients become aware of them. Moreover, this type of thinking can keep a client stuck in pre-contemplation and prevent them from moving forward with their goals. So, how can a health coach help a client overcome these thinking errors?  

 

Common Distortions 

Let’s first look at some common cognitive distortions.  

• Dichotomous Thinking: This is also referred to as All-or-Nothing Thinking or Black-and-White Thinking. They view situations and people with an extreme, polarized, “either-or” mindset. Things fit into only one of two categories. There is no middle ground or room for other options or viewpoints. Their self-centeredness cannot see shades of gray. Examples: People are smart or dumb. I am either a success or a failure. This is either right or wrong. Either I do it perfectly or not at all. My way is the right way, and your way is the wrong way (1, 2).  

• Overgeneralization: They make broad, negative conclusions based on a single experience or a limited number of unrelated incidents. Their pessimistic viewpoint of themselves and the world around them can lead to feelings of hopelessness. Descriptors such as “always,” “never,” “everyone,” “all,” or “nobody” are clues that someone is overgeneralizing. Examples: All men are cheaters. Everyone is talking about me. I’ll never lose weight. I always mess up. Nobody understands me. If I don’t do it, nobody will (1, 2). 

• Jumping to Conclusions: They make hasty, usually negative assumptions based on limited facts or evidence. It usually includes mind-reading or fortune-telling, which are often associated with divine characteristics. Only God knows a person’s thoughts or can predict the future. These faulty assumptions can lead to making poor choices and decisions (1, 2). 

• Mind Reading: They assume they know what others are thinking, usually with a negative viewpoint, without confirming their assumptions. Example: James sees Carrie’s angry expression and assumes she is mad at him (1, 2).  

• Fortune Telling: They predict negative outcomes without reliable supporting evidence. Example: Mary assumes she failed the mid-term based on how she felt during the test (1, 2).  

• Magnification: They assume or exaggerate the importance of negative situations or events, making it appear bigger than it really is. Examples: I’ve failed my first exam in high school; now I’ll never get into college! If my spouse leaves me, my life will be over (1, 2). 

• Catastrophizing: This is a type of magnification where someone assumes the worst-case scenario of a future outcome, often extremely disastrous, even when the possibility is unlikely. Examples: Since I failed my first high school exam, I’ll never get a job and will end up being homeless. I shouldn’t have eaten that cookie; now, I’ll be fat forever (3). 

• Minimization: They shrink or downplay positive situations or events, making it appear smaller than it really is. Examples: Bill won the national high school science fair yet believes he is a mediocre scientist. Janet got a prestigious promotion at work, yet she thinks it wasn’t a big deal (1, 2).  

• Labeling: They apply negative, judgmental values to themselves or others based on limited instances of specific characteristics, behaviors, or actions. Examples: Since I got a B on my first math exam, I’m a failure. Since Jeremy was two minutes late for one meeting, his boss considers him irresponsible (1, 2).  

• Personalization: They blame themselves for events that are not their fault or take things personally. Examples: We lost the basketball game because I didn’t play my best. We didn’t make enough money at the community bake sale because I didn’t bring enough baked goods (1, 2). 

• Blaming: They attribute responsibility for negative outcomes to others, even when they played a role in it. In their minds, it is someone else’s fault. Examples: Spouses blame each other for their marital issues without acknowledging how each of them added to the problem. A boss blames his employees for being unreliable, even though he keeps opening his store late (1, 2).  

 

Keep in mind, these are just some of the common types of thinking errors.  

 

Coaching Techniques 

Health coaches can use different techniques to help a client become aware of their cognitive distortions, such as:  

• Asking open-ended questions (4, 5) 

• Using amplified or double-sided reflections  

• Reframing their thoughts  

• Using the ABCDE method 

 

Amplified reflections are an exaggerated statement, which is like holding up a mirror of their distorted thinking. This will hopefully encourage the client to recognize it and express reasons why it might not be true. Double-sided reflections, on the other hand, incorporate both sustain talk and change talk with the intent to move the client towards their desired goal (4, 5).  

 

Reframing helps a client see the same situation from a different, more helpful perspective. When embraced, this particular technique inspires and motivates a client to be more open, stimulating the mind to explore more possibilities and solutions. With this positive shift, a client can take the next small step toward their goal (4, 5).  

 

In the ABCDE method, the coach guides the client through five sequential stages by asking thought-provoking questions to understand on a deeper level when and where a cognitive distortion might appear. The five stages are: 

• Identifying the Activating event or trigger,  

• Recognizing their Beliefs related to that event,  

• Discovering the Consequences of believing in that way,  

• Disputing the negative thoughts with helpful or factual thoughts, and  

• Discussing what Effect the new thoughts have on their emotions and behaviors (6).   

 

Cognitive distortions won’t disappear overnight. It will require persistence to work through it. However, there may be instances when such coaching techniques are insufficient. If the cognitive distortions are deeply held beliefs that the client cannot let go of, at this point, the health coach should refer the client to a licensed therapist who is expertly trained in working through such things, especially if they started in childhood, are related to traumatic events, or are due to mental health diagnoses or psychological disorders.  

 

Biblical Examples of Cognitive Distortion 

Human beings have struggled with irrational thoughts after sin entered the picture. In fact, the earliest Biblical example of cognitive distortion occurred in the Garden of Eden, soon after Adam and Eve sinned. In Genesis 3:11-13, Adam blamed God for creating Eve and also blamed Eve for making him sin. Then Eve blamed the serpent for tricking her into eating the forbidden fruit (7). Ellen White further explained in her book, Patriarchs and Prophets, how Eve blamed God for creating the serpent and allowing it into the Garden (8). The first couple blamed God and each other. Neither one of them took full responsibility for their actions.  

 

Another Biblical example is Elijah. After he fled from Jezebel, Elijah thought he was the only true follower of God left. He shared his faulty thinking with the Almighty, “They killed all your prophets and I’m the only one left.” He overgeneralized or jumped to a conclusion that he was the only one left.  Without asking God if it was true, Elijah assumed and acted on that assumption. The Lord shared that this was not so, and there were seven thousand other people who were still loyal to Him (9).  

Biblical Ways of Dealing with Distortions 

God loves His children so much that He has given them tools to overcome these thinking errors. First of all, He gives humanity hope by telling them that He has given them the ability to have a rational or sound mind, even in their sinful state (10).  

 

Secondly, the Bible says to focus on things that are true (11). Sometimes, when people assume, they believe those assumptions are true without finding out if their thinking is correct. Instead of presuming it’s true, it’s wise to inquire if it is so. Many relationships have been negatively and irreparably harmed by assumptions. Take time to find out the truth.  

 

Lastly, the Bible shares the benefits of belonging to a community. One of the benefits of a safe community is having healthy, honest dialogue. In these vulnerable conversations, people become a better version of themselves as they share, learn, and grow together. Essentially, they are influencing and rubbing off on each other just as “iron sharpens iron” (12). This is why it is vitally important to surround oneself with quality, wholesome people.  

 

In conclusion, faulty and biased thinking is part of the human condition, an unfortunate side effect of sin. Thankfully, there are practical and Biblical tools to help us overcome these thinking errors, including focusing on the truth and working with a health and wellness coach. With continued vigilance, compassion, and practice, we can achieve healthier thoughts and mindsets.