Thinking errors, also known as cognitive distortions, are patterns of biased or irrational thinking that can contribute to negative emotions and behaviours. These errors in thinking can lead individuals to perceive reality inaccurately, often in a way that reinforces negative beliefs or emotions.
Common examples of thinking errors or cognitive distortions are:
1. ‘All-or-Nothing Thinking (Black-and-White Thinking): seeing situations in extreme terms, without recognizing any middle ground. It’s either outstanding or a disaster!
2. Overgeneralization: making broad and sweeping conclusions based on limited evidence or a single incident. For example, one negative event leads to the belief that similar events will always have negative outcomes.
3. Catastrophizing: expecting the worst possible outcome, even when the evidence does not support such a grim conclusion. It involves magnifying the importance or severity of a situation.
4. Personalization: taking responsibility for events that are beyond one’s control or assuming that negative events are a direct result of personal shortcomings.
5. Mind reading: coachees assuming that they know what others are thinking or feeling without any evidence to support such assumptions. Which can lead conflict.
6. Discounting the positive: ignoring or downplaying positive events or personal accomplishments, attributing them to luck rather than recognizing one’s own abilities.
7. Emotional reasoning: believing that because you feel a certain way, it must be true. For example, “I feel like a failure, so I must be a failure.” (Beck, 1963) (Seltzer, 2017)
8. Should Statements: setting strict and unrealistic standards for oneself or others, leading to feelings of guilt, frustration, or disappointment when these standards are not met.
9. Labelling: Using negative labels to describe yourself or others based on specific behaviours, instead of considering the broader context or the that things can change.
Identifying and challenging these thinking errors is a key component to addressing those thoughts. By recognizing and correcting distorted thinking patterns, coachees can develop more balanced and realistic perspectives, leading to healthier emotions and behaviours.
Coaching can be a valuable tool in helping individuals address and overcome thinking errors. For example:
1. Increased awareness: through questioning and reflective exercises, coaches assist individuals in recognizing when they are engaging in distorted thinking.
2. Challenge and reframe: once thinking errors are identified, coaches work with coachees to challenge and reframe these distorted thoughts. Supporting coachees to explore alternative, more balanced perspectives can help them develop a more realistic and constructive view of situations.
3. Goal Setting and action planning: by breaking down larger objectives into manageable steps, individuals can avoid the all-or-nothing thinking error and experience a sense of accomplishment along the way.
4. Mindfulness and self-awareness practices: these practices can help coachees observe their thoughts without judgment, fostering a greater understanding of their thinking patterns and facilitating the process of change.
5. Accountability and support: coaching can provide a supportive and non-judgmental environment for coachees to explore and address thinking errors and by offering guidance and encouragement throughout the process.
6. Skill-building: coaching may teach specific cognitive-behavioural techniques or skills to help coachees manage thinking errors more effectively
7. Values Clarification: this can contribute to a more meaningful and purpose-driven life, reducing the impact of thinking errors that may be incongruent with one’s core values.
8. Feedback and perspective-sharing: Often termed as ‘holding up a mirror’ to the coachee, coaching provides constructive feedback and offer alternative perspectives, helping coachees gain new insights into their situations. This external perspective can be crucial in breaking through entrenched thinking patterns.
By combining these coaching strategies, individuals can develop a greater understanding of their thinking processes, learn to challenge, and reshape distorted thoughts, and ultimately make positive changes in their behaviour and emotional well-being. The coaching relationship provides a supportive and collaborative space for personal growth and transformation.
LCSW, J.M. (2022). Emotional Reasoning: When the Mind Mistakes Feeling for Fact. [online] Virginia Counseling — Midlothian VA and Online. Available at: https://www.vacounseling.com/emotional-reasoning/ [Accessed 8 Jan. 2024].
Psychology Tools. (n.d.). resource. [online] Available at: https://www.psychologytools.com/resource/emotional-reasoning/ [Accessed 8 Jan. 2024].
Seltzer, L. (2017). What’s ‘Emotional Reasoning’—And Why Is It Such a Problem? [online] Psychology Today. Available at: https://www.psychologytoday.com/us/blog/evolution-the-self/201706/what-s-emotional-reasoning-and-why-is-it-such-problem [Accessed 8 Jan. 2024].