{"id":27524,"date":"2026-09-15T08:43:06","date_gmt":"2026-09-15T14:43:06","guid":{"rendered":"https:\/\/resources2.soundstrue.com\/?p=27524"},"modified":"2026-09-15T08:45:30","modified_gmt":"2026-09-15T14:45:30","slug":"cognitive-distortions-explained","status":"publish","type":"post","link":"https:\/\/resources2.soundstrue.com\/blog\/cognitive-distortions-explained\/","title":{"rendered":"What Are Cognitive Distortions and How Do They Shape Your Thinking?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"27524\" class=\"elementor elementor-27524\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f7c2e7e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f7c2e7e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5b30533\" data-id=\"5b30533\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a9220c0 elementor-widget elementor-widget-text-editor\" data-id=\"a9220c0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\">\n\t\t\t\t<p>Thoughts can influence how situations, emotions, and experiences are understood. Cognitive distortions are thinking patterns that can make these interpretations overly negative, exaggerated, or limiting.<\/p><p>For more than 40 years, Sounds True has shared spiritual wisdom and transformational teachings from respected voices in mindfulness, self-awareness, and personal growth.<\/p><p>In this piece, cognitive distortions explained will cover common types, negative thought patterns, and ways to recognize and change them.<\/p><h2><strong>Key Takeaways:<\/strong><\/h2><ul><li><strong>Recognition:<\/strong> Learn how cognitive distortions can influence interpretations, emotions, and everyday responses.<\/li><li><strong>Patterns:<\/strong> Understand common types of cognitive distortions and how negative thought patterns can become habitual.<\/li><li><strong>Awareness:<\/strong> See how noticing and questioning automatic thoughts can support more balanced ways of thinking.<\/li><\/ul><p><a href=\"https:\/\/www.soundstrue.com\/collections\/online-courses?configure%5Bfilters%5D=%28NOT%20tags%3ASearchspring-Exclusions%29%20AND%20collections%3Aonline-courses&amp;configure%5BfacetingAfterDistinct%5D=true&amp;configure%5BclickAnalytics%5D=true&amp;refinementList%5Bnamed_tags.data--parent-category%5D%5B0%5D=Self-Compassion\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-27394\" src=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Learn-Practices-for-Self-Compassion-with-Sounds-True.png\" alt=\"Learn Practices for Self-Compassion with Sounds True.\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Learn-Practices-for-Self-Compassion-with-Sounds-True.png 1920w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Learn-Practices-for-Self-Compassion-with-Sounds-True-300x169.png 300w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Learn-Practices-for-Self-Compassion-with-Sounds-True-1024x576.png 1024w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Learn-Practices-for-Self-Compassion-with-Sounds-True-768x432.png 768w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Learn-Practices-for-Self-Compassion-with-Sounds-True-1536x864.png 1536w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Learn-Practices-for-Self-Compassion-with-Sounds-True-800x450.png 800w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p><h2><strong>What Are Cognitive Distortions and How Do They Affect Thinking?<\/strong><\/h2><p>Cognitive distortions are habitual ways of interpreting experiences that can make situations seem more negative, threatening, or absolute than they really are. Put simply, cognitive distortions explained are patterns of thought that can influence how we understand ourselves, other people, and the circumstances around us.<\/p><p>These thoughts can arise automatically, which makes them easy to accept as facts. Becoming aware of them creates space to examine the beliefs beneath our reactions. A related practice is <a href=\"https:\/\/www.soundstrue.com\/a\/resources\/blog\/shadow-work-psychology-explained\/\" target=\"_blank\" rel=\"noopener noreferrer\">Shadow Work Explained<\/a>, which considers how greater awareness of hidden aspects of ourselves can support reflection and growth.<\/p><h2><strong>Common Types of Cognitive Distortions<\/strong><\/h2><p>There are several types of cognitive distortions that can influence everyday thinking, often without us realizing it. All-or-nothing thinking frames experiences in extremes, such as viewing something as either a complete success or failure. Overgeneralization takes one difficult experience and turns it into a broad expectation about what will happen next. Catastrophizing focuses on the worst possible outcome, even when other outcomes are possible. Personalization can lead us to assume too much responsibility for events or another person\u2019s reactions.<\/p><p>These patterns can feel convincing because they often happen automatically. Learning to name and recognize them creates an opportunity to question the thought, consider the facts, and develop a more balanced perspective.<\/p><h2><strong>How Negative Thought Patterns Shape Your Emotions and Behavior<\/strong><\/h2><p>Negative thought patterns can affect more than our interpretation of an experience. Thoughts and emotions can also influence physical responses, including tension and changes in breathing or heart rate. Our guide to the <a href=\"https:\/\/www.soundstrue.com\/a\/resources\/blog\/mind-body-connection-science-explained\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mind-Body Connection Explained<\/a> offers a closer look at the relationship between mental and physical experience.<\/p><p>Over time, repeated patterns of thinking may also influence how we respond to uncertainty, relationships, challenges, and our own mistakes.<\/p><p><a href=\"https:\/\/www.soundstrue.com\/collections\/online-courses?configure%5Bfilters%5D=%28NOT%20tags%3ASearchspring-Exclusions%29%20AND%20collections%3Aonline-courses&amp;configure%5BfacetingAfterDistinct%5D=true&amp;configure%5BclickAnalytics%5D=true&amp;refinementList%5Bnamed_tags.data--parent-category%5D%5B0%5D=Spirituality\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-27395\" src=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Find-Teachings-that-Speak-to-You-With-Sounds-True.png\" alt=\"Find Teachings that Speak to You With Sounds True.\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Find-Teachings-that-Speak-to-You-With-Sounds-True.png 1920w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Find-Teachings-that-Speak-to-You-With-Sounds-True-300x169.png 300w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Find-Teachings-that-Speak-to-You-With-Sounds-True-1024x576.png 1024w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Find-Teachings-that-Speak-to-You-With-Sounds-True-768x432.png 768w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Find-Teachings-that-Speak-to-You-With-Sounds-True-1536x864.png 1536w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Find-Teachings-that-Speak-to-You-With-Sounds-True-800x450.png 800w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p><h2><strong>How to Recognize Types of Cognitive Distortions in Daily Life<\/strong><\/h2><p>Recognizing types of cognitive distortions begins with paying closer attention to recurring thoughts, especially during stressful or emotional moments. Notice statements such as \u201cI always fail,\u201d \u201cThey must think badly of me,\u201d or \u201cEverything will go wrong.\u201d Words such as \u201calways,\u201d \u201cnever,\u201d and \u201ceveryone\u201d can sometimes signal that a thought deserves a closer look.<\/p><p>Rather than treating these thoughts as unquestionable truths, consider what evidence supports them and what evidence might suggest another perspective. It can also help to ask whether the thought reflects the situation as a whole or focuses only on one part of it. With regular reflection, familiar assumptions may become easier to recognize, question, and reframe in a more balanced way.<\/p><h2><strong>How to Change Cognitive Distortions and Negative Thought Patterns<\/strong><\/h2><p>Changing cognitive distortions and negative thought patterns takes awareness and practice. One approach is to identify an automatic thought, examine its accuracy, and consider a more balanced interpretation of the situation.<\/p><p>Repeatedly practicing new ways of thinking can gradually influence familiar mental habits. Our resource on <a href=\"https:\/\/www.soundstrue.com\/a\/resources\/blog\/how-to-reprogram-your-subconscious-mind\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Reprogram Your Subconscious Mind<\/a> offers another perspective on working intentionally with deeply rooted patterns.<\/p><p>Learning to recognize cognitive distortions gives us an opportunity to relate to our thoughts with greater awareness, curiosity, and care.<\/p><p><a href=\"https:\/\/www.soundstrue.com\/collections\/online-courses?configure%5Bfilters%5D=%28NOT%20tags%3ASearchspring-Exclusions%29%20AND%20collections%3Aonline-courses&amp;configure%5BfacetingAfterDistinct%5D=true&amp;configure%5BclickAnalytics%5D=true&amp;refinementList%5Bnamed_tags.data--parent-category%5D%5B0%5D=Meditation\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-27396\" src=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-1.png\" alt=\"Center Yourself With Meditative Teachings by Sounds True\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-1.png 1920w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-1-300x169.png 300w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-1-1024x576.png 1024w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-1-768x432.png 768w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-1-1536x864.png 1536w, https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2026\/09\/Center-Yourself-With-Meditative-Teachings-by-Sounds-True-1-800x450.png 800w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p><h2><strong>Final Thoughts<\/strong><\/h2><p>Cognitive distortions can shape how we interpret ourselves, others, and everyday experiences. By noticing negative thought patterns and questioning their accuracy, we can begin to develop a more balanced relationship with our thoughts. Awareness gives us room to respond with greater clarity rather than relying on familiar assumptions.<\/p><h2><strong>Frequently Asked Questions About Cognitive Distortions<\/strong><\/h2><h3><strong>Does everyone experience cognitive distortions?<\/strong><\/h3><p>Yes. They are common and may become more noticeable during stress or uncertainty.<\/p><h3><strong>Are cognitive distortions the same as negative thoughts?<\/strong><\/h3><p>No. Cognitive distortions involve inaccurate or exaggerated interpretations.<\/p><h3><strong>Can stress increase cognitive distortions?<\/strong><\/h3><p>Yes. Stress can make automatic thoughts feel more convincing.<\/p><h3><strong>Can cognitive distortions affect relationships?<\/strong><\/h3><p>Yes. They may influence how we interpret another person\u2019s words or actions.<\/p><h3><strong>Are cognitive distortions automatic?<\/strong><\/h3><p>Often, yes. They can arise before we consciously examine them.<\/p><h3><strong>Can positive thinking become distorted?<\/strong><\/h3><p>Yes. Positive thinking can be unrealistic if it ignores important facts or feelings.<\/p><h3><strong>Are cognitive distortions and cognitive biases the same?<\/strong><\/h3><p>No. Cognitive biases are broader mental shortcuts that affect judgment.<\/p><h3><strong>Can journaling help?<\/strong><\/h3><p>Yes. Writing thoughts down can make recurring patterns easier to notice.<\/p><h3><strong>Can cognitive distortions change over time?<\/strong><\/h3><p>Yes. Awareness and consistent practice can help reshape familiar thinking patterns.<\/p><h3><strong>How quickly can thinking patterns change?<\/strong><\/h3><p>There is no set timeline. Change depends on the person and the pattern.<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fbf9e6f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fbf9e6f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3804c85\" data-id=\"3804c85\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-61188d5 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"61188d5\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f9151ba elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f9151ba\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-89ec855\" data-id=\"89ec855\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71685d0 elementor-position-left elementor-vertical-align-top elementor-widget elementor-widget-image-box\" data-id=\"71685d0\" data-element_type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img loading=\"lazy\" decoding=\"async\" width=\"898\" height=\"1306\" src=\"https:\/\/resources2.soundstrue.com\/wp-content\/uploads\/2025\/05\/Amy-Michelle-Photo.png\" class=\"attachment-full size-full\" alt=\"\" \/><\/figure><div class=\"elementor-image-box-content\"><p class=\"elementor-image-box-description\"><b>Michelle Cassandra Johnson<\/b> is an author, activist, spiritual teacher, racial equity consultant, and intuitive healer. She is the author of six books, including <i>Skill in Action<\/i> and <i>Finding Refuge<\/i>. <b>Amy Burtaine<\/b> is a leadership coach and racial equity trainer. With Robin DiAngelo, she is the coauthor of <i>The Facilitator's Guide for White Affinity Groups<\/i>. For more, visit <a href=\"https:\/\/www.michellecjohnson.com\/wisdom-of-the-hive\" target=_blank\">https:\/\/www.michellecjohnson.com\/wisdom-of-the-hive<\/a>.<\/p><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f9afa6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6f9afa6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d86bded\" data-id=\"d86bded\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fd6acfc elementor-widget elementor-widget-html\" data-id=\"fd6acfc\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<script>\r\ndocument.addEventListener(\"DOMContentLoaded\", function() {\r\ndocument.querySelectorAll('.progression-studios-blog-excerpt')\r\n.forEach(el => el.remove());\r\n});\r\n<\/script>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Thoughts can influence how situations, emotions, and experiences are understood. Cognitive distortions are thinking patterns that can make these interpretations overly negative, exaggerated, or limiting. For more than 40 years, Sounds True has shared spiritual wisdom and transformational teachings from respected voices in mindfulness, self-awareness, and personal growth. In this piece, cognitive distortions explained will [&hellip;]<\/p>\n","protected":false},"author":31,"featured_media":27526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_expiration-date-status":"","_expiration-date":0,"_expiration-date-type":"","_expiration-date-categories":[],"_expiration-date-options":[],"footnotes":""},"categories":[1085,385,381],"tags":[],"contributor":[1157,1156],"class_list":["post-27524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-personal-growth","category-psychology","category-self-compassion","contributor-amy-burtaine","contributor-michelle-cassandra-johnson","slider-tags-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cognitive Distortions Explained: Types &amp; Effects<\/title>\n<meta name=\"description\" content=\"Cognitive distortions explained: Learn how 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