Cognitive Distortions
Cognitive distortions are unhelpful thinking patterns that affect how we see ourselves and the world. Everyone experiences them—the key is learning to recognize them.
All-or-Nothing Thinking
What it is: Seeing things in black and white, with no middle ground.
Example: "If I don't do this perfectly, I'm a complete failure."
Reframe: "I can do my best and still be successful even if it's not perfect."
Catastrophizing
What it is: Assuming the worst possible outcome will happen.
Example: "I made a mistake at work, I'm definitely going to get fired."
Reframe: "Mistakes happen. This is fixable and doesn't define my whole career."
Mind Reading
What it is: Assuming you know what others are thinking, usually negatively.
Example: "They didn't text back, they must be mad at me."
Reframe: "I don't actually know what they're thinking. They might just be busy."
Emotional Reasoning
What it is: Believing something is true because it feels true.
Example: "I feel stupid, so I must be stupid."
Reframe: "Feelings aren't facts. I feel this way, but that doesn't make it true."
Should Statements
What it is: Rigid rules about how things should be.
Example: "I should be further along in life by now."
Reframe: "I'd prefer to be further along, but I'm on my own journey."
Overgeneralization
What it is: Drawing broad conclusions from single events.
Example: "This relationship didn't work, I'll be alone forever."
Reframe: "This relationship didn't work, but that doesn't predict all future relationships."
Disqualifying the Positive
What it is: Dismissing good things as "not counting."
Example: "They only said that to be nice, they didn't really mean it."
Reframe: "I can accept the compliment. It might actually be true."
How Joyful Helps
Joy is trained to recognize these patterns in your journaling and gently point them out, offering alternative perspectives without judgment.