Mental filtering is a cognitive distortion that leads us to magnify the negative details of a situation while filtering out the positives. Also known as selective abstraction, this bias for dwelling on your shortcomings could lead you to focus on one piece of negative feedback, while disregarding or disbelieving the ten other positive comments received.
The Problem with Mental Filtering
Blinkered thinking is strongly associated with anxiety and depression
- The more distorted our reasoning becomes, the less confidence we have in ourselves
- Negative filtering can have a detrimental impact on self-confidence and personal growth
- Some people use self-criticism and negative self-talk to avoid disappointment when things do not go as well as they might like
- This negative mindset can further compound low mood, and expecting failure may also stunt your personal growth
How to manage mental filtering
Recognize when mental filtering occurs
- Challenge the patterns of thinking that have led you to focus on the negative elements of a situation
- Conduct a cost-benefit analysis
- Think about whether filtering benefits you or costs you
- Ask for objective opinions
- Journaling and keeping an open mind when receiving feedback can help you recognize the positives
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