QUIZ: How many cognitive distortions do you have?

Instructions: For each statement, think about how it applies to you and write down your response.

1. I often find myself thinking in "all-or-nothing" terms (e.g., "I failed this task, so I'm a total failure."). (Cognitive Distortion: All-or-Nothing Thinking)

2. When I make a mistake, I focus more on that than on the things I did well. (Cognitive Distortion: Mental Filtering)

3. I tend to predict the worst outcome in situations, even when there’s no evidence for it. (Cognitive Distortion: Catastrophizing)

4. I often compare myself negatively to others. (Cognitive Distortion: Social Comparison)

5. I feel like I can't control my feelings, and they dictate my actions. (Cognitive Distortion: Emotional Reasoning)

6. I believe that my worth as a person depends on my achievements. (Cognitive Distortion: Should Statements)

7. I struggle to see the positive aspects of my life, even when things are going well. (Cognitive Distortion: Discounting the Positive)

8. I often feel guilty for things that aren’t my fault. (Cognitive Distortion: Blaming)

9. I have trouble accepting compliments or positive feedback. (Cognitive Distortion: Dismissing the Positive)

10. I believe I should always be perfect or at least close to it. (Cognitive Distortion: Perfectionism)

Cognitive Distortions Explained

1. All-or-Nothing Thinking: Viewing situations in black-and-white terms, with no middle ground. If things aren’t perfect, they feel like total failures.

2. Mental Filtering: Focusing only on the negative aspects of a situation while ignoring the positives. This can lead to a distorted view of reality.

3. Catastrophizing: Expecting the worst possible outcome in any given situation. This creates unnecessary anxiety and fear about future events.

4. Social Comparison: Constantly comparing yourself to others, often feeling inferior. This can undermine your self-esteem and sense of worth.

5. Emotional Reasoning: Believing that if you feel a certain way, it must be true. If you feel inadequate, you assume you are inadequate.

6. Should Statements: Placing rigid rules on yourself about how you should think or act. This often leads to feelings of guilt and frustration.

7. Discounting the Positive: Dismissing positive experiences or achievements as insignificant. This can contribute to low self-esteem and a negative self-image.

8. Blaming: Attributing responsibility for your feelings or actions to others or external circumstances. This prevents you from taking ownership of your own experiences.

9. Dismissing the Positive: Not allowing yourself to feel good about compliments or achievements. This can lead to ongoing feelings of unworthiness.

10. Perfectionism: Setting unattainably high standards for yourself and feeling like a failure if you don’t meet them. This often creates constant pressure and dissatisfaction.

Results

After reflecting on your responses, consider the following categories:

• Mostly Yes: If you resonated with many of the statements, it may indicate that you are experiencing cognitive distortions that affect your mental health. Acknowledging these patterns is a crucial step. Consider seeking support to challenge these thoughts; therapy or counseling can help you develop more balanced thinking and coping strategies.

• Some Yes, Some No: If your responses were mixed, it suggests that you might be navigating some challenging thoughts while also recognizing positive aspects of your life. This shows awareness and growth. Continue to reflect on your thoughts, and consider talking to someone if you feel stuck in certain areas.

• Mostly No: If you found that many statements didn’t apply to you, that’s a positive sign! It indicates that you may have healthier thinking patterns and coping mechanisms. However, keep an eye on your thoughts, as everyone can have difficult days. Maintaining self-awareness is key to continued well-being.

Reflection

Take a moment to think about these questions:

• What patterns did you notice in your thinking?

• How might these thoughts be impacting your mood and behaviors?

• What would you say to someone else who expressed similar thoughts? How can you show yourself that same kindness?

Remember, recognizing these patterns is the first step toward feeling better! If you feel overwhelmed, don’t hesitate to reach out for help. You’re not alone in this journey.