Table of Contents
Updated and Fact-Checked June 2024 by: Christine Zambos, LMFT
Updates list:
- Corrected types of Cognitive Distortions based on new data.
- Added more tips for parents.
- Added a new section on How to Identify Cognitive Distortions in Teens
- Changed Clearfork Academy’s approach to helping Teens struggling with Cognitive Distortions.
Teenagers, like many people, can sometimes be pretty hard on themselves. It is far too easy to get stuck in negative thinking patterns that induce feelings of depression and anxiety. Repeated patterns of negative and unrealistic thinking are called cognitive distortions.
Mental health experts have identified a range of cognitive distortions, many revolving around false narratives and believing in things that are simply impossible to know.
Adolescents go through a critical stage of strong feelings and illogical thoughts, which can make them more prone to mental health problems and increased cognitive distortions. Experiencing occasional negative thoughts and distortions is common, but excessive amounts can signal mental health issues like depression or anxiety.
Educating adolescents to identify and handle cognitive distortions is important in fostering their ability to regulate negative emotions and thoughts.
What Are Cognitive Distortions?
As per The APA Dictionary of Psychology, cognitive distortions are described as “inaccurate thinking, perceptions, or beliefs”. These can strengthen pessimistic thoughts, emotions, and actions.
We all get confused and miscalculate situations from time to time, but thinking errors can quickly turn into a habit. And we are all guilty of doing this, maybe to justify unhelpful, unwise, or self-defeating behaviors. Perhaps you have worried that you offended someone as they didn’t wave back when you passed them on a busy street.
Cognitive Distortions can affect people of all ages, but especially teenagers who are navigating their sense of self and are influenced by heightened emotions.
When we talk about these distortions, we specifically refer to errors over minor matters. In some cases, thinking errors can become problematic for the older generation. It is also extremely common in individuals who suffer from depression or anxiety-related disorders.
All kids jump to conclusions or blow things out of proportion, but routinely distorting reality is not common. Self-defeating ideas are a trigger for self-defeating emotions, such as anxiety or pain, which then cause self-defeating actions. We all create our own realities by drawing in what we pay attention to. One person walks down a street and notices the noise and dirt, another walks the same street and notices a smile from a stranger and a refreshing breeze.
But why can’t we analyze the situation based on all of the presented information? It’s simply not possible, there are too many things to process and too many stimuli. In just one second, our subconscious minds can absorb an enormous amount of information through the different senses. The data is then filtered so that our conscious minds focus on just a small proportion of it, this is what we call a mental shortcut.
Mental shortcuts prevent sensory overload and help keep us sane. They allow us to judge different situations but can also cause us to overthink and misperceive things. Because our realities are based on a little bit of information, if the information is not balanced, for example, if it focuses on the negative aspects, we are left with a skewed reality or error in how we think.
Common Types of Cognitive Distortions in Teens
Some thinking errors tend to be more common in teenagers than in adults or children. Below are some of the most common types of cognitive distortions experienced by teens.
Mind Reading
The assumption that teens can tell what someone is thinking. An example may include reading someone’s body language and automatically thinking they are mad at them, even if there is no real evidence of that being true.
All or Nothing Thinking
Referred to as “Black and White Thinking”, this involves thinking in absolutes. Adolescents can sometimes struggle to view situations from a more neutral or ambiguous standpoint, a “gray” area. This might appear as perfectionism. For instance, feeling inadequate when not achieving an A grade on a test.
Catastrophizing
Catastrophizing is over-exaggerating or blowing situations out of proportion, often expecting the worst outcome. The teenage brain is extra sensitive to stress and intense emotions, which drives this distortion. One example is your teen getting grounded and calling you the worst parent ever.
Overgeneralizing
Taking a small detail or experience (often negative) and applying it to other areas of life. An example may be your teen failing at one sport, and therefore assuming they are terrible at all sports.
Blaming and Personalization
Blaming and personalization is failing to see that sometimes things are out of one’s control. Teens may either blame others (blaming), or blame themselves (personalization) for things outside of their control.
Labeling
This thinking error refers to putting labels (often negative) on themselves or others with a very rigid system of thinking and no room for growth. Examples may include failing a test and labeling themselves as stupid, or seeing someone make a mistake and labeling them as a “loser”.
Future-Telling
When a teen predicts something will turn out negatively even if there is no rational reason to believe that. It’s common in teens and adults diagnosed with anxiety disorders. Thoughts such as “I´m not going to the party because I know it will be terrible” may be an example of future-telling.
How to Identify Cognitive Distortions
Understanding the types of cognitive distortions and their examples is a helpful way for parents to recognize if their teens are experiencing these. These cognitive distortions may present themselves in a variety of ways including:
- Perfectionism
- Negative self-talk
- Self-blame
- Difficulty accepting compliments
- Emotional overreactions
- Social withdrawal
- Avoiding challenges for fear of failure
- Frequently comparing themselves to others
- Increased feelings of depression or anxiety
How to Help Teens Struggling with Cognitive Distortions
It can be challenging for parents to see their teens experience symptoms of cognitive distortions. But they can play a key role in supporting their teens to overcome these errors and think more rationally.
Mindfulness and Awareness of Negative Thoughts
Helping teens to identify these types of distortions in their thinking is the initial step to increase their awareness of their thoughts and emotions. Teenagers frequently lack knowledge of or insight into the reasons behind their emotions and behaviors.
Helping them build this valuable skill can take time, but is essential for them to challenge their negative thoughts or perspectives about themselves and others and grow.
Teach Them to Examine Evidence
Cognitive distortions are based on distortions of perception and thinking. They are not based on facts, but rather opinions and interpretations of experiences. Suggest your teen approach their thoughts like they would a research project in school and look for evidence.
If your teen is having belittling thoughts that are only focused on mistakes, it could be helpful to point out things they are productive or successful in.
Promote A Growth Mindset
Teens can have very rigid systems of thinking. If they fail at one activity they may interpret themselves as a “general failure”. Promoting the idea that they are not tied to their behaviors, but rather able to grow, change and become better is essential to fostering a growth mindset.
Recall Positive Experiences
Challenging your teen´s thinking can be helpful to help them redirect their negative thoughts. Have them recall positive experiences or memories that will contradict what they are currently experiencing.
How Clearfork Academy Can Help
If you believe your teen is consistently experiencing cognitive distortions that could be impacting their mental health and sense of self, it may be time to seek professional help and advice.
Clearfork has a compassionate and comprehensive team who are experts in treating cognitive distortions and negative thinking patterns in teens, preventing mental health problems and behavioral issues. Contact Clearfork today to find out how we can help.
Sources
APA Dictionary of Psychology. American Psychological Association. Cognitive Distortion.
Originally from the Saginaw, Eagle Mountain area, Austin Davis earned a Bachelor of Science in Pastoral Ministry from Lee University in Cleveland, TN and a Master of Arts in Counseling from The Church of God Theological Seminary. He then went on to become a Licensed Professional Counselor-Supervisor in the State of Texas.
Austin’s professional history includes both local church ministry and clinical counseling. At a young age, he began serving youth at the local church in various capacities which led to clinical training and education. Austin gained a vast knowledge of mental health disorders while working in state and public mental health hospitals. This is where he was exposed to almost every type of diagnosis and carries this experience into the daily treatment.
Austin’s longtime passion is Clearfork Academy, a christ-centered residential facility focused on mental health and substance abuse. He finds joy and fulfillment working with “difficult” clients that challenge his heart and clinical skill set. It is his hope and desire that each resident that passes through Clearfork Academy will be one step closer to their created design.
Austin’s greatest pleasures in life are being a husband to his wife, and a father to his growing children. He serves at his local church by playing guitar, speaking and helping with tech arts. Austin also enjoys being physically active, reading, woodworking, and music.
