Understanding and Overcoming Generalisation

Breaking the cycle and uncovering the bias of our thoughts

You walk into your new group setting and say hi to the first person who passes you but – what the heck – they pass you by without even a nod. Your mood sinks and you know that this is going to be a bad and lonely day, nobody likes you. Right?!

Science has proven that how we think shapes our perception of reality and profoundly affects our emotional wellbeing. Our thoughts directly influence how we see the world, how we interpret our experiences and even how we view ourselves. Whilst healthy thinking helps us navigate challenges, certain negative thought patterns can distort our reality and harm our mental health.

One of the most common and negative thought patterns is generalisation. This cognitive distortion can entrap us in a loop of pessimism, self-doubt, and anxiety. To break free from this cycle, it’s crucial to understand the nature of generalisation, how it distorts our perception of reality and what we can do to counteract it.

What Are Cognitive Distortions?

Cognitive distortions are biassed, often irrational ways of thinking that reinforce our negative emotions and beliefs. These distorted thinking patterns convince us of things that aren’t true, warping our perception of situations, people, and ourselves. When left unchecked, cognitive distortions deepen our negative viewpoint, magnifying symptoms of anxiety, depression, and low self-esteem.

Subcategories of Generalisation

Dr. David Burns identified ten common sub-categories of cognitive distortions, each of which plays a role in reinforcing generalisation. Let’s examine some of the key subcategories that feed into generalised thinking:

1. Overgeneralisation
   This is the core of generalisation, where one negative event is seen as a pattern that will repeat endlessly. If you once lost consciousness at a mall, you may convince yourself that you will faint every time you go to a mall, leading to fears like panic attacks and even agoraphobia.
2. Mental Filter
   This involves filtering out positive aspects of a situation and focusing solely on the negative. If someone receives nine compliments and one criticism, they may generalise their entire performance based on that one piece of negative feedback, reinforcing the belief that “I always fail.”
3. All-or-Nothing Thinking
   Viewing things in extremes, such as “I either succeed completely, or I am a total failure,” can lead to generalising any imperfection as a complete failure. This black-and-white thinking distorts the complexities of real life.
4. Jumping to Conclusions
   When you assume how others think or you predict negative outcomes without evidence, you reinforce generalised beliefs. For example, you might think “This person didn’t reply to my text, so they must dislike me,” generalising a single action into a broad conclusion about relationships.
5. Catastrophising (Magnification and Minimisation)
   This involves blowing small problems out of proportion or minimising your successes. For example, a minor mistake at work might lead to the belief that “I’ll lose my job and never find another one,” a classic case of generalisation that amplifies fear and anxiety.

The Real-Life Impact of Generalisation

Generalisation doesn’t just affect our thinking—it also shapes our actions and emotions. When you generalise based on past experiences, you stop trying new things because you expect failure or disappointment. This can lead to:

• Avoidance behaviours: You may avoid social situations, job opportunities, or challenges, fearing that past failures will repeat themselves.
• Low self-esteem: When every mistake or failure is seen as a reflection of your overall competence, it’s hard to maintain a positive self-image.
• Anxiety and depression: Constantly expecting negative outcomes reinforces feelings of hopelessness, anxiety, and depression.

Think about taking a test. It’s normal to feel a few nerves, but  if you fail the same exam multiple times, you may start to internalise negative thoughts such as “I will never succeed” or “I am a failure.” These statements are not factual, but your mind convinces you that they are. As a result, you begin tunnel vision on your failures, ignoring any past successes or accomplishments.

Recognising and Challenging Generalisation

The first step to overcoming generalisation is learning to recognise when it happens. Here are some signs that you may be falling into the trap of generalised thinking:

• Use of Absolute Language: Look out for words like “always,” “never,” or “every” in your self-talk. These signal that you might be generalising a single event into a broader rule.
• Dwelling on Past Failures: If you find yourself ruminating on past mistakes and assuming they’ll repeat in the future, you may be stuck in a generalisation cycle.
• Negative Predictions: Do you frequently expect the worst-case scenario based on past experiences? This is a hallmark of generalised thinking.

Breaking Free from Generalisation

Overcoming generalisation requires practice and patience. It’s not about achieving perfection but about becoming aware of the patterns in your thinking and challenging them with a more balanced, realistic perspective..