Cognitive distortions – minimizing the positives

Minimizing the positives is evident in an individual’s response to positive information. It involves downplaying or dismissing beneficial information, often using phrases like “yes, but…,” “what’s the point if…,” or “it doesn’t matter because….” In this distortion, we focus on the negative aspects of a situation, or even actively search for them. For example:

• In response to passing an exam: “I passed, but it was easy; the next one will be much harder.”
• In response to a compliment: “I’m still fat/old.”
• “What’s the point of getting a raise if I still can’t afford what I want?”

This cognitive distortion may appear as part of constant complaining, but it is also present in worrying and is often associated with a low mood. Excessive use of this thinking pattern can rob us of joy and satisfaction, reinforce anxiety and discouragement, and strengthen negative self-beliefs, ultimately lowering self-esteem.

In cognitive-behavioral therapy, we aim to identify the typical distortions in our thinking, recognize their consequences, and work on making our thinking more flexible—by seeking alternative thoughts or exploring new experiences.

Bibliography: “Cognitive-Behavioral Therapy: Theory and Practice” by Agnieszka Popiel, Ewa Pragłowska.