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“我在全世界的运气最差。“
“I just failed that math test. I’m no good at school, and I might as well quit.“
“她迟到了。下雨了。她的水上飞机，她的汽车在沟渠中倒挂。“
These are all prime examples of cognitive distortions: thought patterns that cause people to view reality in inaccurate — usually negative — ways.
In short, they’re habitual errors in thinking. When you’re experiencing a cognitive distortion, the way you interpret events is usually negatively biased.
大多数人会不时经历认知扭曲。但是，如果他们经常得到足够的加固，它们会增加焦虑，加深抑郁症，导致关系困难，并导致许多其他并发症。
In other words, stress could cause people to adapt their thinking in ways that are useful for their immediate survival. But these thoughts aren’t rational or healthy long-term.
在1960年代,精神病学家亚伦贝克开创再保险search on cognitive distortions in his development of a treatment method known ascognitive behavioral therapy.
从那时起，研究人员已经确定了至少10种常见的扭曲思维模式，如下所示：
Sometimes called all-or-nothing, or黑白思维，这种失真发生在人们习惯性地思考极端时。
当您确信自己要么注定要成功，要么注定要失败时，您的生活中的人们要么是天使般的，要么是邪恶的人，您可能会从事两极分化的思维。
This kind of distortion is unrealistic and often unhelpful because most of the time reality exists somewhere between the two extremes.
When people overgeneralize, they reach a conclusion about one event and then incorrectly apply that conclusion across the board.
For example, you make a low score on one math test and conclude that you’re hopeless at math in general. You have a negative experience in one relationship and develop a belief that you just aren’t good at relationships at all.
过度概括has been
This distorted type of thinking leads people to dread or assume the worst when faced with the unknown. When peoplecatastrophize，普通的烦恼会很快升级。
For instance, an expected check doesn’t arrive in the mail. A person who catastrophizes may begin to fear it will never arrive, and that as a consequence it won’t be possible to pay rent and the whole family will be evicted.
It’s easy to dismiss catastrophizing as a hysterical over-reaction, but people who have developed this cognitive distortion may have experienced repeated adverse events — like chronic pain or childhood trauma — so often that they fear the worst in many situations.
One of the most common errors in thinking is taking things personally when they’re not connected to or caused by you at all.
You may be engaging in personalization when you blame yourself for circumstances that aren’t your fault, or are beyond your control.
Another example is when you incorrectly assume that you’ve been intentionally excluded or targeted.
个性化已经associated焦虑和抑郁症。
当人们认为他们知道别人在想什么时，他们正在求助于阅读。
It can be hard to distinguish between mind reading and empathy — the ability to perceive and understand what others may be feeling.
To tell the difference between the two, it might be helpful to consider all the evidence, not just the evidence that confirms your suspicions or beliefs.
At least
另一个扭曲的思维模式是倾向于忽略积极因素并专注于负面因素。
Interpreting circumstances using anegative mental filteris not only inaccurate, it can worsen anxiety and depression symptoms.
Like mental filters, discounting the positive involves a negative bias in thinking.
倾向于打折积极的人不要忽略或忽略积极的东西。取而代之的是，他们将其解释为flu子或纯粹的运气。
Instead of acknowledging that a good outcome is the result of skill, smart choices, or determination, they assume that it must be an accident or some type of anomaly.
当人们认为自己无法控制自己的情况时，它可以减少动力并培养“学习的无助”感。
When people find themselves thinking in terms of what “should” and “ought” to be said or done, it’s possible that a cognitive distortion is at work.
在给定情况下，以“应该”的方式责备自己的工作很少有帮助。思想家经常使用“应该”和“应该”的陈述来对自己的生活产生消极看法。
这些类型的思想通常植根于内在的家庭或文化期望，这些期望可能不适合个人。
Such thoughts can diminish your self-esteem and raiseanxietylevels.
Emotional reasoning is the false belief that your emotions are the truth — that the way you feel about a situation is a reliable indicator of reality.
While it’s important to listen to, validate, and express emotion, it’s equally important to judge reality based on rational evidence.
研究人员have
标签是一个认知扭曲的人reduce themselves or other people to a single — usually negative — characteristic or descriptor, like “drunk” or “failure.”
When people label, they define themselves and others based on a single event or behavior.
标签会导致人们抚养自己。这也可能导致思想家误解或低估他人。
This misperception can cause real problems between people. No one wants to be labeled.
The good news is that cognitive distortions can be corrected over time.
如果您想更改可能没有帮助的思维模式，则可以采取以下一些步骤：
Identify the troublesome thought
When you realize a thought is causing anxiety or dampening your mood, a good first step is tofigure outwhat kind of distorted thinking is taking place.
To better understand how your thoughts affect your emotions and behavior, you may want to consider reading “感觉很好：新的情绪疗法” by clinical psychologist Dr. David Burns. This book is considered by many to be the definitive work on this subject.
Try reframing the situation
寻找灰色的阴影，替代解释，客观证据和积极的解释，以扩大您的思维。
您可能会发现写下您的原始想法很有帮助，然后是三个或四个替代解释。
Perform a cost-benefit analysis
People usually repeat behaviors that deliver some benefit.
You might find it helpful to analyze how your thought patterns have helped you cope in the past. Do they give you a sense of control in situations where you feel powerless? Do they allow you to avoid taking responsibility or taking necessary risks?
You can also ask yourself what engaging in cognitive distortion costs you. Weighing the pros and cons of your thought patterns could motivate you to change them.
考虑认知行为疗法
认知行为疗法（CBT）is a widely recognized form of talk therapy in which people learn to identify, interrupt, and change unhealthy thinking patterns.
如果您想确定和改变扭曲思维方面的指导，您可能会发现这种类型的疗法有用。
CBT usually focuses on specific goals. It generally takes place for a predetermined number of sessions and may take a few weeks to a few months to see results.
Look for a therapist who’s properly certified and licensed in the state where you live. Your therapist should be trained in CBT. Try to find a therapist who has experience treating your type of thinking pattern or issue.
Cognitive distortions are habitual ways of thinking that are often inaccurate and negatively biased.
认知扭曲通常会随着时间的流逝而响应不良事件而发展。研究人员已经确定了至少10种常见的扭曲思维模式。
If you’re ready to tackle a cognitive distortion, you may want to try some of the methods found in cognitive behavioral therapy. This type of therapy has been successful in helping people identify cognitive distortions and retrain themselves to look at the world in a clearer, more rational way.