MOHAMMAD ALI JINNAH UNIVERSITY

KARACHI

PRINCIPLES OF PSYCHOLOGY

ASSIGNMENT#2

TOPIC: COGNITIVE DISTORTIONS

SUBMITTED BY:

TOOBA HASSAN
FA22-BSAF-0018
SUBMITTED TO:
MISS MAHEEN ADIL
DATE: 21’ DECEMBER’ 2023
 COGNITIVE DISTORTIONS

“Cognitive distortions are internal mental filters or biases that increase our misery, fuel
our anxiety, and make us feel bad about ourselves.”

EXAMPLES OF COGNITIVE DISTORTIONS

1. Polarized thinking
2. Mental Filtering
i) Negative Mental filtering
ii) Disqualifying the positive
3. Overgeneralizing
4. Jumping to conclusions
i) Mind reading
ii) Fortune telling
5. Catastrophizing
i) Magnification
ii) Minimization
6. Personalization
7. Blaming

1. POLARIZED THINKING:
Polarized thinking is a cognitive distortion where an individual perceives things in black and
white, with no middle ground. They tend to see everything as either completely good or
completely bad, with no shades of gray. This distortion can lead to extreme emotions and
reactions, as well as difficulty in making decisions.

Statement: “I either succeed at everything I do or I am a complete failure.”

FRIENDLY ADVICE USING DISPUTION TECHNIQUES:

 Logically explain: It is not realistic to categorize oneself as either a complete success or a

complete failure. Life is full of ups and downs, and it is normal to experience both
successes and failures.
 Usefulness of this thought: This thought is not useful as it creates unnecessary pressure
and unrealistic expectations. It can lead to feelings of inadequacy and low self-esteem.
 Rationalize: No one can be successful at everything they do. Failure is a natural part of
life and provides opportunities for growth and learning.
 Evidence: Reflect on past experiences where success was achieved in some areas while
encountering failures in others. This demonstrates that life is not black and white, but
rather a mixture of successes and failures.
 Alternate statement: “I have had successes and failures in different aspects of my life,
which is normal and allows me to learn and grow.
 2. MENTAL FILTERING:
i) NEGATIVE MENTAL FILTERING:
Negative Filtering is a common cognitive distortion, and most of us do it from time to time. It is
filtering out all of the positive information about a specific situation and only allowing in the
negative information.

Statement: “I received positive feedback on my presentation, but I only focus on the one negative
comment.”

FRIENDLY ADVICE USING DISPUTION TECHNIQUES:

 Logically explain: Focusing only on the negative comment while disregarding the
positive feedback distorts the overall perception of the project’s quality.
 Usefulness of this thought: This thought is not useful as it undermines confidence and
self-esteem. It also prevents acknowledging the positive aspects of one’s work.
 Rationalize: It is common for people to have differing opinions, and it is important to
consider all feedback objectively rather than focusing on the negative.
 Evidence: Reflect on other instances where positive feedback was received and how it
contributed to personal growth or improved performance.
 Alternate statement: “While there was one negative comment, the majority of the
feedback on my presentation was positive, indicating that it was well-received overall.”

ii) DISQUALIFYING THE POSITIVE:

Disqualifying the positive means we are recognizing only negative aspects of a situation while
ignoring the positive.

Statement: “I received praise for my presentation, but I believe they were just being polite and
didn’t genuinely mean it.”

FRIENDLY ADVICE USING DISPUTION TECHNIQUES:

 Logically explain: Disqualifying the positive feedback dismisses the possibility that
others genuinely appreciated and found value in your presentation.
 Usefulness of this thought: This thought undermines self-confidence and prevents
recognizing one’s own achievements.
 Rationalize: It is important to consider that people generally provide feedback sincerely
and with good intentions. Dismissing positive feedback without evidence is unfair to
oneself.
 Evidence: Recall instances where others’ positive feedback has been genuine and helpful
in personal or professional development.
 Alternate statement: “Although I may have doubts, it is likely that some people genuinely
appreciated and found value in my presentation.”
 3. OVERGENERALIZING:
Overgeneralizing is a cognitive distortion where a person draws general conclusions based on a
single negative experience or a limited sample of events. This distortion can lead to pessimism,
self-doubt, and a lack of confidence in one’s abilities.

Statement: “I made a mistake at work today, I am always incompetent.”

FRIENDLY ADVICE USING DISPUTION TECHNIQUES:

 Logically explain: Making a mistake does not define one’s overall competence. It is
important to recognize that everyone makes mistakes occasionally.
 Usefulness of this thought: This thought is not useful as it leads to a negative self-
perception and disregards all instances of competence and success.
 Rationalize: No one is perfect, and making mistakes is a natural part of learning and
growth. It does not imply incompetence in all areas.
 Evidence: Reflect on past successes and areas where competence has been demonstrated
to counterbalance the belief of being always incompetent.
 Alternate statement: “Making a mistake today does not make me incompetent overall; it
is an opportunity for learning and improvement.”

4. JUMPING TO CONCLUSIONS
i) MIND READING:
This form of jumping to conclusions involves believing you understand how someone is thinking
without supporting evidence.

Statement: “My friend didn’t reply to my message, they must be mad at me.”

FRIENDLY ADVICE USING DISPUTION TECHNIQUES:

 Logically explain: Assuming that someone’s lack of response indicates anger is jumping
to conclusions without any evidence or confirmation.
 Usefulness of this thought: This thought is not useful as it creates unnecessary worry and
strain on the relationship based on an unfounded assumption.
 Rationalize: There could be various reasons for not receiving a response, such as being
busy or having technical difficulties. It is important to communicate directly to clarify
any misunderstandings.
 Evidence: Reflect on past instances where assumptions about others’ emotions were
proven wrong, highlighting the importance of open communication.
 Alternate statement: “I should not jump to conclusions about my friend’s emotions based
on their lack of response; I should reach out and communicate directly to understand the
situation.”

ii) FORTUNE TELLING:

In this form of jumping to conclusions, you believe you know how a situation will resolve
without enough information.

Statement: “I won’t get the job because I stumbled during the interview.”
FRIENDLY ADVICE USING DISPUTION TECHNIQUES:
 Logically explain: Assuming the outcome of a job application based on a single stumble
during an interview is predicting the future without considering other factors or
possibilities.
 Usefulness of this thought: This thought is not useful as it fosters negative thinking and
undermines confidence in future endeavors.
 Rationalize: A single stumble does not necessarily determine the final decision of a job
application. Other qualifications, experiences, and impressions also play a significant role
in the hiring process.
 Evidence: Recall instances where stumbling during an interview did not prevent success
in obtaining a job or achieving desired outcomes.
 Alternate statement: “While I stumbled during the interview, it does not guarantee that I
won’t get the job; there are other factors that will be considered in the decision-making
process.”

5. CATASTROPHIZING
i) MAGNIFICATION:
Magnification is a cognitive distortion where individuals tend to exaggerate the importance or
significance of events, situations, or their own mistakes.

Statement: “I failed one exam; my entire academic career is ruined.”

FRIENDLY ADVICE USING DISPUTION TECHNIQUES:

 Logically explain: Magnifying the impact of a single failure on an entire academic career
is an exaggeration and does not reflect the reality of the situation.
 Usefulness of this thought: This thought is not useful as it leads to excessive worry and
distress, hindering the ability to move forward and improve.
 Rationalize: Failing one exam does not define one’s entire academic career. It is
important to learn from the failure, seek support if needed, and continue working towards
future success.
 Evidence: Reflect on past instances where failures or setbacks were overcome and did not
have long-term negative consequences on academic progress.
 Alternate statement: “Although I failed one exam, it does not mean my entire academic
career is ruined; I can learn from this experience and work towards improvement.”

ii) MINIMIZATION
This is a cognitive distortion where individuals downplay the significance or importance of
events, situations, or their own positive qualities. It involves ignoring or minimizing positive
aspects and emphasizing the negative.

Statement: “I got a promotion, but it doesn’t really matter; it won’t make any significant
difference in my life.”
FRIENDLY ADVICE USING DISPUTION TECHNIQUES:

 Logically explain: Minimizing the significance of a promotion dismisses the potential

positive impact it can have on one’s career, self-esteem, and financial situation.
 Usefulness of this thought: This thought undermines self-worth and fails to acknowledge
personal achievements and growth.
 Rationalize: A promotion represents recognition of one’s abilities and can lead to
increased responsibilities, opportunities for advancement, and improved financial
stability.
 Evidence: Consider instances where promotions have positively influenced individuals’
careers, personal development, and overall satisfaction with their professional lives.
 Alternate statement: “Receiving a promotion is significant as it recognizes my abilities
and opens up new opportunities for growth and advancement.”

6. PERSONALIZATION:
Personalization is a cognitive distortion where a person takes responsibility for events or actions
that are beyond their control. This distortion can lead to feelings of guilt, blame, and low self-
esteem.

Statement: “My friend canceled our plans; it must be because they don’t enjoy spending time
with me.”

FRIENDLY ADVICE USING DISPUTION TECHNIQUES:

 Logically explain: Assuming that a friend’s cancellation of plans is a reflection of their
enjoyment of spending time with you is personalizing the situation without considering
other possible reasons.
 Usefulness of this thought: This thought is not useful as it leads to unnecessary self-
blame and strains on relationships based on unfounded assumptions.
 Rationalize: There could be various reasons for the cancellation, such as unforeseen
circumstances or personal issues unrelated to your friendship. It is important to
communicate openly to understand the situation.
 Evidence: Recall instances where assumptions about others’ motivations or feelings were
proven wrong, highlighting the importance of open communication and not personalizing
situations.
 Alternate statement: “I should not personalize my friend’s cancellation of plans; there
could be various reasons unrelated to our friendship, and open communication can help
clarify any misunderstandings.”

7. BLAMING:
Blaming is a cognitive distortion where a person attributes their own negative feelings or
emotions to external factors or other people. This distortion can lead to conflicts, resentment, and
a lack of personal responsibility for one’s actions.
Statement: “I failed the project because my team members didn’t contribute enough.”
FRIENDLY ADVICE USING DISPUTION TECHNIQUES:
 Logically explain: Blaming others for the failure of a project without considering one’s
own role in it oversimplifies a complex situation and neglects personal responsibility.
 Usefulness of this thought: This thought is not useful as it hinders personal growth and
learning from mistakes by shifting blame onto others.
 Rationalize: Project outcomes are influenced by multiple factors, including individual
contributions and collaboration. It is important to reflect on one’s own actions and seek
ways to improve rather than solely blaming others.
 Evidence: Reflect on past instances where taking responsibility for one’s actions led to
personal growth and improved outcomes in future projects.
 Alternate statement: “While my team members may have contributed less than expected,
I should also reflect on my own role in the project’s failure and seek opportunities for
personal growth and improvement.”

THE END