Thinking Errors: How They Impact Your Emotions and Behaviours

The way we think shapes how we feel and act. Often, it’s not the events in our lives that directly cause emotional reactions, but rather our interpretations and thoughts about those events. Understanding common thinking errors can help you manage stress, anxiety, and depression more effectively.

A simple model can explain the link between events, thoughts, and reactions:

Events → Thoughts → Reactions

• Events are everyday situations that happen around us.

• Thoughts are our automatic interpretations of those events, influenced by beliefs and past experiences. These thoughts often occur quickly and unconsciously.

• Reactions are the emotions and behaviours that result from our thoughts. People can experience the same event differently because their thoughts shape their emotional responses.

For example, if you forget a work deadline:

• One person might think, “I’m overwhelmed, I’ll never catch up” → feels anxious → avoids the task.

• Another might think, “I can break this into smaller steps and manage it” → feels motivated → takes action.

Thinking errors, also called cognitive distortions, are unhelpful thought patterns that contribute to negative emotions and behaviours. They are:

• Automatic: They pop into your mind without effort.

• Distorted: They are unrealistically negative and don’t match all the facts.

• Unhelpful: They worsen your emotional state instead of helping you problem-solve.

• Unquestioned: We often accept them as facts without challenging them.

• Involuntary: Even when you notice them, they can be hard to “switch off.”

These thinking errors can trap you in a cycle of anxiety, depression, or stress. The more negative thoughts you have, the more you believe them, and the stronger your emotional reactions become.

Here are ten common thinking errors and examples:

1. Overgeneralising – Making broad conclusions based on one event:

“I failed this test; I always fail at everything.”

2. Black and White Thinking – Seeing things as all good or all bad:

“If I don’t stick to this diet perfectly, I might as well give up.”

3. Personalising – Taking responsibility for events outside your control:

“She didn’t say hi, so she must hate me.”

4. Catastrophising – Expecting the worst-case scenario:

“If I didn’t turn off the oven, the house will burn down.”

5. Mental Filter – Focusing only on negatives and ignoring positives:

“My boss liked most of my work, but I made a few mistakes, so I’m terrible.”

6. Jumping to Conclusions – Assuming the worst without evidence:

“I haven’t heard from John in a week; he must be mad at me.”

7. Labelling – Using hurtful or absolute labels for yourself or others:

“I’m a loser.”

8. “Should” Statements – Setting unrealistic expectations:

“I should always be in control.”

9. Emotional Reasoning – Believing feelings reflect facts:

“I feel anxious, so something must be wrong.”

10. Mind Reading & Fortune Telling – Assuming you know what others think or predicting the future:

“He thought I was stupid during the interview.”

Next time you feel upset, anxious, or stressed, ask yourself:

• What am I thinking right now?

• Is this thought realistic?

• Which type of thinking error am I making?

• How is this thought affecting my behaviour?

Recognising these patterns is the first step in breaking the cycle of negative thinking.

Cognitive Behaviour Therapy (CBT) is an evidence-based treatment that helps you identify and challenge thinking errors. Techniques like Cognitive Restructuring or Thought Challenging teach you to:

• Evaluate your thoughts objectively

• Replace unhelpful thoughts with balanced, realistic ones

• Reduce emotional distress

• Improve decision-making and behaviour

CBT is highly effective for anxiety, depression, stress, and emotional regulation. With practice, it empowers you to regain control over your thoughts and emotions.

Understanding your thinking errors is the first step toward emotional freedom. An experienced psychologist can guide you through CBT, helping you develop practical strategies to manage negative thoughts, reduce anxiety, and improve your overall wellbeing.

If you’re struggling with stress, anxiety, or depression, contact me today to discuss how CBT can help you identify thinking errors and build healthier thought patterns.