Cognitive distortions are patterns of thinking that can contribute to and exacerbate panic attacks and anxiety disorders. These distortions are irrational and inaccurate thoughts that can lead to negative emotions and behaviors. Here are some examples of cognitive distortions commonly associated with panic attacks and anxiety disorders:
Catastrophizing: This distortion involves magnifying or exaggerating the potential negative outcomes of a situation. For example, someone with panic disorder might catastrophize a physical symptom like a racing heart, believing it's a sign of an impending heart attack rather than recognizing it as a common anxiety symptom.
All-or-Nothing Thinking (Black-and-White Thinking): This distortion involves viewing situations in extreme, polarized terms without recognizing any middle ground or shades of gray. For instance, someone with social anxiety might perceive a minor social faux pas as a complete failure, without acknowledging any positive aspects of the interaction.
Overgeneralization: In this distortion, a person takes one negative experience or outcome and applies it to all future situations, assuming that similar events will have the same negative outcome. For instance, after experiencing a panic attack in a crowded place, someone might avoid all crowded spaces, assuming that they will always trigger panic attacks.
Mind Reading: This involves assuming that you know what others are thinking without any concrete evidence. For instance, a person with social anxiety might believe that others are constantly judging them negatively, even though there is no basis for this assumption.
Fortune Telling: This distortion involves predicting negative outcomes with certainty, even in the absence of evidence to support such predictions. For example, someone with generalized anxiety disorder might constantly anticipate that something terrible is about to happen, without any concrete reason to believe so.
Personalization: This involves taking responsibility for events or situations that are beyond your control, and assuming that you are to blame. For instance, if a friend cancels plans, a person with anxiety might immediately think it's because they did something wrong or are not likable.
Mental Filtering: This distortion involves focusing solely on negative aspects of a situation while ignoring any positive aspects. For example, someone who experiences one moment of stress during an otherwise enjoyable social event may dwell on that one moment, overshadowing the overall positive experience.
Emotional Reasoning: This involves assuming that your emotions accurately reflect reality, regardless of the evidence. For instance, someone with panic disorder might feel like they are in immediate danger during a panic attack, even if there is no objective threat present.
Disqualifying the Positive: This distortion involves dismissing or discounting positive experiences or feedback, believing that they don't "count" or aren't genuine. For example, if someone with anxiety receives praise for a job well done, they might think that others are just being polite and not truly meaning the compliment.
These cognitive distortions can maintain and intensify anxiety and panic attacks, but cognitive-behavioral therapy (CBT) and other therapeutic approaches can help individuals identify and challenge these distortions to develop healthier thought patterns and coping mechanisms.