Everyone knows that inner voice. The voice that says: “I missed one day , everything is lost.” Or: “My boss didn’t greet me , he must think I’m incompetent.” Or the classic: “If it’s not perfect, it’s worthless.”
These thoughts sound convincing. They come fast, automatically, and with a feeling of absolute truth. But they are not truth , they are cognitive distortions. Systematic errors in thinking that distort reality and make us take decisions based on a distorted picture.
You don’t need to be an athlete to recognize them. Cognitive distortions are present everywhere , at work, in personal relationships, in our health decisions, even when we choose what to eat. They are a universal human phenomenon, not a diagnosis.
What Are Cognitive Distortions?
The term “cognitive distortions” was introduced by Aaron Beck in the 1960s , the father of Cognitive-Behavioral Therapy. Later, David Burns popularized them in his book Feeling Good (1980), where he described 10 fundamental patterns of distorted thinking.
The idea is simple: between the event and the emotion stands the thought. It is not the event itself that causes anxiety, anger, or hopelessness , but the way we interpret it. Cognitive distortions are precisely those automatic, repetitive patterns of interpretation that systematically distort reality in a negative direction.
An important clarification: cognitive distortions are not an illness. They don’t mean that something is “broken” in your brain. Every person has them , they are side effects of the way the brain processes information. The brain looks for quick solutions, patterns, threats. Sometimes these “shortcuts” lead to wrong conclusions.
The difference lies in frequency and intensity. When a particular distortion becomes so automatic that it controls your decisions , then we have a problem. Not because you’re “crazy,” but because your thinking habit is outdated and no longer serves you.
Key Idea
Cognitive distortions are not an illness , they are a thinking habit. And like any habit, they can be changed. Not with magic, not overnight, but with consistent work , yes.
5 Cognitive Distortions I See Most Often
In my work , with both professional athletes and people seeking change in their lives , five distortions appear again and again. They are not the only ones, but they are the most widespread and the most insidious, because we rarely recognize them.
Catastrophizing
Automatically jumping to the worst possible scenario , without evidence, without probabilistic assessment. The brain picks the most terrifying outcome and presents it as certain.
In everyday life: “I was late for the meeting , my boss will fire me.” “I have a headache , it must be something serious.”
In sport: “I missed one training session , I’ll lose all my fitness.”
Black-and-White Thinking
The world is divided in two: perfect or failure, all or nothing. There is no middle ground, no “good enough.” If it’s not ideal , it’s a catastrophe.
In everyday life: “I ate a piece of cake , the diet is ruined, there’s no point.” “I didn’t finish the whole list , the day is wasted.”
In sport: “I didn’t beat my personal record , so I’m not progressing.”
Mind Reading
The belief that you know what others are thinking , without asking them. You project your own fears onto other people’s opinions and react to a scenario that exists only in your head.
In everyday life: “My partner is quiet , they must be angry at me.” “My colleague didn’t reply to my email , they don’t respect me.”
In sport: “My coach didn’t praise me , he thinks I’m not good enough.”
Perfectionism
Not just “high standards” , but impossible standards, combined with merciless self-criticism at every deviation. Perfectionism doesn’t drive you toward perfection , it paralyzes.
In everyday life: “My presentation wasn’t perfect , total failure.” “I can’t start the project until I know how to do it perfectly.”
In sport: “If I don’t run a perfect split , the training is pointless.”
Fear of Failure
Avoiding situations where you might fail , not because you can’t, but because failure has become equal to personal worth. “If I fail = I am a failure.”
In everyday life: “Better not to apply than to be rejected.” “I won’t share my idea , what if they laugh at me?”
In sport: “I don’t want to play first position , if I lose, it’ll be my fault.”
More Cognitive Distortions
The five above are the distortions I encounter most often. But Burns’s list includes 10 patterns, and in practice there are others. Here are five more that deserve your attention , especially if you are involved in sport or working on behavioral change.
Overgeneralization
A single failure becomes a universal law. The key words: “always”, “never”, “every time”. “I always get out of breath on hills” , when in reality it happened twice out of ten.
Emotional Reasoning
“I feel it, so it must be true.” You accept the emotion as evidence. “I feel unprepared, so I must not be ready” , when in reality you’ve trained for 14 weeks according to plan.
“Should” Statements
Turning desires into absolute obligations. “I should train 5 times a week.” “I shouldn’t feel tired.” When “should” doesn’t happen , guilt arrives.
Mental Filter and Disqualifying the Positive
Two sides of the same coin: you see only the mistakes and you devalue the successes. 8 out of 10 sets are excellent, but “today’s training was terrible.”
Labeling
When the mistake becomes identity. “I missed the shot” turns into “I’m incompetent.” The label closes the door to change.
How to Work with Cognitive Distortions
Recognition is the first step, but by itself it is not enough. Two therapeutic frameworks offer concrete tools for working with cognitive distortions:
Cognitive-Behavioral Therapy (CBT)
CBT works directly with the thought → emotion → behavior connection. You learn to identify automatic thoughts, test them for evidence, and replace them with more balanced alternatives. Not “positive thinking” , but realistic thinking.
Rational Emotive Behavioral Therapy (REBT)
REBT goes deeper , to the irrational beliefs that lie behind the distortions. Not just “what you think right now,” but “what you believe about yourself and the world” that generates these thoughts again and again.
Both approaches share a common foundation: thoughts are not facts. They are interpretations , and they can be tested, challenged, and changed. The Stoics knew this 2,000 years before Beck and Ellis: “It is not things that disturb us, but our opinions about them” (Epictetus). If you’re interested in how Stoicism complements modern psychology, read more.
Practical Tip
Next time you feel a strong negative emotion, pause for 10 seconds and ask yourself: “What is the thought behind this emotion?” Simply noticing it , without judging it , is the beginning of change.
Frequently Asked Questions
Do cognitive distortions mean I have a mental illness?
No. Cognitive distortions are a normal part of human thinking , everyone has them. They become problematic when they are so frequent and intense that they interfere with your everyday functioning. Think of them as “bad thinking habits,” not symptoms.
Can cognitive distortions be completely “cured”?
It’s more accurate to say “managed” than “cured.” The brain will always generate automatic thoughts , that’s its job. The goal is not to stop the thoughts, but to become faster at recognizing them and more skillful in choosing how to respond. With practice, distortions lose their power.
Do I need a therapist, or can I do it on my own?
You can do a lot on your own , especially if you know what to look for. That’s precisely why I wrote these articles. But if the distortions have become deeply entrenched and are creating real problems in your life, working with a professional significantly accelerates the process. A therapist sees the “blind spots” that you yourself cannot.
How are cognitive distortions different for athletes?
The mechanism is the same, but the context amplifies them. Athletes work in an environment of constant evaluation, publicity, and competition , which creates more “fuel” for distortions. Perfectionism, fear of failure, and mind reading are especially common in a sporting environment because the stakes (or at least the perceived stakes) are high.
Ready to understand your thinking patterns?
The psychological profile using “The Blueprint of the Athlete” method analyzes not only your cognitive distortions, but your entire psychological style , motivation, competitiveness, cognitive approach, and social style.
Book a free consultationReferences:
Beck, A.T. (1963). Thinking and depression: I. Idiosyncratic content and cognitive distortions. Archives of General Psychiatry, 9(4), 324–333.
Burns, D.D. (1980). Feeling Good: The New Mood Therapy. New York: William Morrow.
Beck, J.S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). New York: Guilford Press.
Ellis, A. (1962). Reason and Emotion in Psychotherapy. New York: Lyle Stuart.