Cognitive Distortion: Overgeneralization

Overgeneralization: What it is and Why it’s Important to Manage It

The cognitive distortion of overgeneralization is a thinking pattern in which individuals draw broad, sweeping conclusions based on limited or isolated instances. It involves making generalizations or assumptions about oneself, others, or the world based on a single event or a few examples. In essence, it involves taking one negative experience and extending it to all similar situations, leading to distorted perceptions and beliefs. Overgeneralization typically involves words like “always” or “never” and can manifest in different ways.

This distortion often stems from negative emotions such as disappointment, frustration, or sadness. It can be fueled by underlying beliefs or core schemas, which are deeply ingrained cognitive frameworks that shape our perceptions of ourselves and the world. It involves making generalizations that go beyond the available information, leading to distorted thinking patterns and potentially negative emotional states. Overgeneralization is a common cognitive distortion associated with various mental health conditions, such as anxiety and depression.

Examples of Overgeneralization

People may experience overgeneralization in several ways. Here are a few examples:

• Personalizing: Assuming that one’s actions or characteristics are the cause of negative events, even when there is little or no evidence to support this belief. For example, a person who didn’t get a job might conclude, “I’m never going to succeed at anything.”
• Catastrophizing: Magnifying the significance of negative experiences or outcomes and assuming the worst-case scenario. For instance, someone who receives criticism at work might think, “I’m a total failure, and I’ll never be able to hold a job.”
• Labeling: Assigning global labels to oneself or others based on a specific behavior or event. For instance, someone who makes a mistake might label themselves as “stupid” or “worthless.”

Managing Overgeneralization

Identifying and managing overgeneralization can be challenging, but with practice and self-awareness, it’s possible to develop strategies to mitigate its impact. Here are some ways to identify and manage overgeneralization:

• Recognize the distortion: Pay attention to your thoughts and notice if you tend to make sweeping generalizations based on limited evidence. Be mindful of statements like “always,” “never,” or “everyone.”
• Gather evidence: Challenge your overgeneralizations by actively seeking evidence that supports or contradicts your beliefs. Look for instances where the opposite is true or when your generalization doesn’t hold up.
• Consider alternative explanations: Explore alternative interpretations or explanations for the events or situations you are generalizing. Is there another way to view the situation that is less extreme or more balanced?
• Practice cognitive restructuring: Replace overgeneralizations with more realistic and balanced thoughts. Consider the specific circumstances of each situation and avoid making absolute statements. Focus on the evidence at hand rather than making sweeping assumptions.
• Seek different perspectives: Talk to trusted friends, family members, or a mental health professional who can provide a more objective viewpoint. They can offer alternative perspectives and challenge your overgeneralizations.
• Keep a journal: Write down your thoughts and emotions related to overgeneralizations. Reflecting on your patterns of thinking can help you identify recurring themes and develop alternative ways of thinking.
• Practice self-compassion: Be kind to yourself and acknowledge that everyone makes mistakes and faces setbacks. Treat yourself with the same understanding and forgiveness you would extend to a friend.

Remember that managing overgeneralization takes time and practice. It’s important to be patient with yourself and seek support when needed. If your cognitive distortions significantly impact your daily functioning or well-being, consider reaching out to a mental health professional for guidance and support.

Cognitive Behavioral Therapy Skills Training

Cognitive Behavioral Therapy (CBT) provides effective techniques to address overgeneralization. Here’s how you can use CBT skills to tackle overgeneralization:

• Identify and label the overgeneralizations: The first step is to recognize when you are engaging in overgeneralized thinking. Pay attention to thoughts that include words like “always,” “never,” “everyone,” or “nobody.” For example, “I always mess up,” or “No one cares about me.” Label these thoughts as overgeneralizations.
• Gather evidence: Challenge the overgeneralizations by collecting objective evidence that contradicts them. Look for instances where the generalization is not true. For example, if you think, “I always fail,” recall times when you have succeeded in different areas of your life.
• Examine the exceptions: Identify exceptions to the overgeneralization. Find specific instances where the opposite is true. If you believe, “Nobody likes me,” think of people who have shown care, kindness, or interest in you.
• Analyze the context: Consider the specific circumstances and context of the incidents that led to the overgeneralizations. Ask yourself if there were any unique factors that contributed to those situations. Recognize that one or a few negative experiences do not define your overall reality.
• Challenge the thoughts: Actively challenge the overgeneralizations by examining the evidence and considering alternative explanations. Ask yourself if the evidence supports the extreme conclusion or if there might be other possible interpretations.
• Replace with balanced thoughts: Generate alternative, balanced thoughts that are more accurate and realistic. Replace the overgeneralizations with statements that consider the nuances of the situations. For instance, change “I always mess up” to “I have made mistakes in the past, but I have also succeeded and learned from them.”
• Practice affirmations and positive self-talk: Repeat the balanced thoughts as affirmations and incorporate positive self-talk. Remind yourself of your strengths, achievements, and the exceptions to the overgeneralizations. Repeat these affirmations regularly to reinforce positive thinking patterns.
• Behavioral experiments: Engage in behavioral experiments to test the validity of your overgeneralizations. Actively seek out situations or interactions that challenge the generalizations. This can help you gather new evidence and experiences that contradict the overgeneralized beliefs.
• Mindfulness and grounding techniques: Incorporate mindfulness and grounding exercises into your daily routine. Practice focusing on the present moment, observing your thoughts without judgment, and grounding yourself in the reality of the situation. This can help you maintain perspective and prevent automatic overgeneralized thinking.
• Seek support: If you find it challenging to address overgeneralization on your own, consider seeking support from a mental health professional. A therapist trained in CBT can guide you through the process, provide additional tools and techniques, and offer personalized assistance.

Remember that addressing overgeneralization takes time and practice. Be patient with yourself and persistent in applying these CBT skills. Over time, you can develop a more balanced and realistic perspective, leading to improved mental well-being.

Reaching out for professional support

Remember that managing overgeneralization takes time and practice. It’s important to be patient with yourself and seek support when needed. If your cognitive distortions significantly impact your daily functioning or well-being, consider reaching out to a mental health professional for guidance and support. 

Sources

Yurica, C. L., & DiTomasso, R. A. (2005). Cognitive distortions. Encyclopedia of cognitive behavior therapy, 117-122.