By Capt. David Iverson, CRDAMC Resident Psychiatrist
Editor’s note: The Carl R. Darnall Army Medical Center has begun a Behavioral Health Initiative to inform the community with information and resources that will help with everyday struggles like stress management, nutrition and physical health, emotional intelligence, and healthy habits. This article’s topic is cognitive distortion and will hopefully help readers recognize unhelpful thought patterns, challenge negative thinking, and build healthier mental habits for overall well-being.
FORT HOOD, Texas – We all experience unhelpful thought patterns, but often assume our thoughts are logical and true. The reality is our brains use shortcuts, and while efficient, these can lead to cognitive distortions – inaccurate conclusions that impact our well-being, relationships, and performance. Recognizing these distortions and learning to challenge them is crucial for good mental health.
Imagine your brain not as a kingdom ruled by your conscious self, but as a democracy. Your conscious mind has a vote, but it’s not the only one. Think about times you’ve made decisions you later regretted – when tired, hungry, or stressed. Were those choices truly rational at the time? Probably not. Just like a democratic government, your brain often rationalizes decisions after they’re made, acting like a “press secretary” defending actions even when the rational part of you lost the vote.
Consider Spc. Charlie Distortion, having a difficult week. After being reprimanded, let down by a friend, and injured, he anticipates negativity. When he sees peers laughing with a noncommissioned officer, he immediately assumes they’re talking about him, thinking, “They’re excluding me and making fun of me.” He briefly doubts this, but quickly justifies it: “They looked at me before laughing…the NCO yelled at me yesterday…why wasn’t I invited?”
This is Emotional Reasoning – believing something feels true, therefore it is true. Charlie’s rational mind questions the thought, but his “press secretary” jumps in to provide flimsy evidence, ignoring other possibilities. This happens more often than we realize; thoughts feel certain, but an outside perspective might see things differently.
To counter these distortions, shift your role from press secretary to investigator. While quick thinking is useful in emergencies, most of our lives are spent in relatively safe environments where careful thought is more beneficial.
Instead of automatically defending every thought, pause and ask yourself:
What evidence supports this belief?
What evidence suggests I might be wrong?
Weighing both sides helps identify distorted thinking and reveals that seemingly certain beliefs may be based on faulty assumptions.
Several common patterns contribute to distorted thinking, particularly when experiencing stress, conflict, or emotional pain. These include:
All-or-Nothing Thinking: Seeing things in black and white.
Catastrophizing: Predicting the worst possible outcome.
Emotional Reasoning: Believing something is true because it feels true.
Overgeneralization: Drawing broad conclusions from a single event.
“Should” and “Must” Statements: Holding rigid expectations for yourself and others.
Remember, negative emotions aren’t always distortions – sometimes they’re appropriate. However, strong beliefs require strong evidence. If the evidence is weak, it’s time to reconsider.
Recognizing these patterns is the first step. When you notice them, especially during stressful times, ask yourself: “Is there another way to see this?” or “What evidence supports and contradicts this thought?” Small shifts in thinking can lead to significant improvements in your well-being.
Working on your mental health takes honesty, effort, and self-awareness. But questioning distorted thinking is a powerful step toward a healthier mind. And remember, you don’t have to do it alone. If you’re struggling, reach out to a behavioral health provider – help is always available. You can reach the CRDAMC behavioral health clinic at 254-553-3623 or find more information at https://darnall.tricare.mil.
Mental health and substance misuse conditions can affect anyone; you are not alone. The Military Health System has many resources available to help those who need it. If you or someone you know needs support now, call or text 988 or chat at 988Lifeline.org. 988 connects you with a trained crisis counselor who can help.
