Cognitive Distortions: Maximization and Minimization

What’s a cognitive distortion?

Cognitive-behavioral therapy (CBT) is a theory of psychotherapy that conceptualizes how our thoughts (cognitions), feelings, and behaviors all interact with one another. One of the most fundamental concepts in CBT is the concept of distorted thinking. Distorted thinking is, simply put, thinking that does not match up with reality. Thinking that is distorted and inaccurate. Distorted thoughts can fall into a wide array of categories. In this blog series, I’m going to provide as clear and concise an explanation as possible for a specific category of cognitive distortion as well as tips on how to challenge them.

Why should we care?

You should care about cognitive distortions because they impact your feelings and behaviors. For example, if you incorrectly believe that your group of friends secretly dislikes you, you may be less inclined to reach out and spend time with them, and therefore experience feelings of loneliness and isolation. Looking at thoughts and beliefs like this and rebuilding them into more realistic versions is a valuable tool for minimizing unnecessary stress in your life.

Why categorize our distorted thoughts?

Having names for the types of cognitive distortions you experience will help you identify them when they show up. One of the most troublesome aspects of cognitive distortions is how convincing they can be. We don’t usually know we’re engaging in a cognitive distortion unless someone points it out to us or we are specifically working on addressing them. We often fall for them and believe them without realizing what’s happening. Learning what they look like and the different types can increase our ability to catch them before they take hold.

Magnification and Minimization

Simply put, magnification is seeing something as more important than it is, while minimization is seeing something as less important than it is. For example, if you get an “A” on a big test, you may dismiss it as no big deal, while getting an “F” on a minor assignment may feel like the end of the world. It’s basically the act of making a big deal of something small or dismissing something big as insignificant. Other examples include:

• Your partner expresses mild frustration and you see it as a major conflict.

• Your boss expresses appreciation for a job well done and you dismiss it as insincere.

• You miss a shot during a basketball game and believe it’s a huge mistake, while dismissing all the shots you made earlier in the game.

How do I counter these thoughts?

There are several ways to combat these thoughts, either in your head or in written format. One of the more common tools used is the automatic thought record. This tool consists of multiple columns in which you write down the situation, the emotion it elicited, the thought you had about it, evidence to support it, evidence against it, and a more reality-based alternative thought. Essentially, the only way to really combat these thoughts initially is to break them down, look at the evidence (with an objective third party like a therapist if possible) and replace the thought with something more reality-based.

Isn’t this just toxic positivity?

No. Toxic positivity is thinking positively no matter what despite the evidence. It’s making positive claims and predictions just because they sound and feel good. This is reality-based thinking. We are acknowledging BOTH the good and the bad about the situation without weighing either too heavily, which allows us to break out of our distorted thinking.More blogs on cognitive distortions to come. Please check back and feel free to email at info@practicallysane.org if you have specific blog requests, questions, or would like to post a guest blog.