Cognitive Distortions Disqualifying the Positive, (2024)

Disqualifying the Positive: What it is and Why it’s Important to Manage It

Cognitive distortions are inaccurate patterns of thinking that can lead to false conclusions and negatively impact one’s mental health. ‘Disqualifying the positive’ is one such cognitive distortion, wherein positive experiences, achievements, or attributes are invalidated or dismissed (Beck, 1976). This could manifest as viewing compliments as flattery or luck, and not as a result of personal effort or capability. For instance, if someone compliments your work, instead of taking it as praise, you might think they’re just being nice or trying to flatter you. If you perform well in an examination, you might attribute your success to it being an easy paper rather than acknowledging your hard work and preparation.

The root of disqualifying the positive often lies in low self-esteem or a deep-seated belief that we are not good enough. This is usually reinforced by negative experiences or messages received during childhood or adolescence. Over time, this belief becomes ingrained, leading us to filter out evidence that contradicts it and latch onto anything that confirms it. This creates a vicious cycle where positive experiences are dismissed, perpetuating negative self-perceptions.

It’s important to note that cognitive distortions aren’t consciously made; they are automatic thoughts that can lead to a biased perception of reality, often contributing to mental health issues such as depression and anxiety disorders (Beck, 1976). The effects of this distortion can be far-reaching. By consistently disqualifying the positive, we rob ourselves of joy, satisfaction, and opportunities for growth. It can lead to chronic feelings of sadness, underachievement, dissatisfaction, and depression. It also affects our interpersonal relationships as it may make others feel that their positive feedback or compliments are unappreciated, leading to strained relationships.

The habitual act of disqualifying the positive can lead to a distorted self-perception and a negative cognitive triad – a negative view of oneself, the world, and the future. This distortion promotes feelings of worthlessness, reduces self-esteem, and can potentially lead to a downward spiral of mental health issues, such as depression and anxiety disorders (Beck, 1987). The danger lies not just in the immediate emotional distress but also in the long-term effect of disqualifying positive experiences. Over time, this cognitive distortion can hinder personal growth, impair social relationships, and even limit career advancement (Burns, 1980). Managing disqualifying the positive is crucial for our mental health and overall well-being. Acknowledging positive experiences and attributes helps build self-esteem, resilience, and a more accurate perception of reality. It allows us to take credit for our accomplishments, improve our relationships, and enjoy life’s positive aspects more fully.

Examples of disqualifying the positive in different scenarios

“Disqualifying the positive” is a cognitive distortion where individuals dismiss or downplay positive experiences, achievements, or feedback, attributing them to external factors or considering them as insignificant. Here are a few examples of how people might engage in this negative thinking pattern:

• A student receives an excellent grade on a test but dismisses it by saying, “The test must have been easy. Anyone could have done well.”
• A person receives a compliment on their appearance but responds with, “Oh, this outfit is just something I threw on. I don’t really look that good.”
• After completing a successful presentation at work, an individual thinks, “I just got lucky this time. It won’t happen again.”
• A musician receives praise for their performance, but they think, “The audience was just being polite. They don’t genuinely appreciate my talent.”
• Someone accomplishes a personal goal they set for themselves, but they undermine it, “It’s not a big deal. Anyone could have achieved that.”
• A person receives positive feedback from their supervisor, but they think, “They’re just saying that to be nice. They don’t really mean it.”
• An athlete performs exceptionally well in a game, but they discount their achievement, “It was just luck. I can’t replicate that level of performance.”
• A parent receives compliments about their well-behaved child, but they respond with, “They’re only good in public. They’re a handful at home.”
• Someone successfully completes a difficult task, but they undermine their accomplishment by thinking, “I probably just got lucky. It was a fluke.”
• A person receives recognition for their volunteer work, but they brush it off, “It’s nothing compared to what others have done. I didn’t do much.”

These examples illustrate how individuals disqualify the positive aspects of their lives, often attributing their achievements or positive experiences to external factors, luck, or dismissing them as insignificant. Recognizing and challenging this negative thinking pattern can help individuals acknowledge and appreciate their accomplishments and positive experiences more fully.

Managing the distortion of disqualifying the positive

• Awareness: The first step is recognizing when you’re disqualifying the positive. Keep track of instances when you dismiss compliments or downplay your achievements.
• Challenging Negative Thoughts: Once you’re aware of the distortion, challenge it. Ask yourself whether your reaction is based on facts or your perception. Are there other possible interpretations?
• Mindfulness and Self-Compassion: Practice being present in the moment and experiencing positive events fully. Also, treat yourself with kindness and understanding, just as you would treat a friend.
• Positive Affirmations: Regularly remind yourself of your strengths, achievements, and positive qualities. This can help rewire your brain to focus more on the positive.

Understanding and managing the cognitive distortion of disqualifying the positive is a journey, not a destination. It requires self-awareness, patience, and consistent practice. By doing so, we can enhance our mental well-being, self-esteem, and life satisfaction.

Cognitive Behavioral Therapy Skills Training

Understanding the complexities of human cognition is key to unlocking the potential of mental health treatments. Among these complexities are cognitive distortions, a concept widely studied in cognitive-behavioral therapy (CBT). One such distortion is ‘disqualifying the positive,’ which significantly impacts the well-being of individuals affected by it.

Cognitive-Behavioral Therapy (CBT) is an evidence-based psychological treatment that can help individuals identify and manage cognitive distortions (Hofmann, Asnaani, Vonk, Sawyer, & Fang, 2012). The primary goal of CBT is to transform negative patterns of thinking or behavior into a positive, problem-solving approach.

The first step in using CBT to address ‘disqualifying the positive’ is to help the individual recognize when they are engaging in this distortion (Beck, 2011). This is often achieved through cognitive restructuring exercises that involve identifying automatic thoughts and evaluating their accuracy.

Once the individual can recognize when they’re disqualifying the positive, the next step involves challenging these distortions. This could be accomplished through evidence gathering, where the individual examines the actual evidence for their thoughts, and through behavioral experiments where they test out the validity of their thoughts in real-life scenarios.

Finally, individuals can develop healthier and more realistic thoughts through guided discovery and Socratic questioning. Through these techniques, a therapist facilitates the individual’s discovery of new perspectives by posing thought-provoking questions.

Reaching out for professional support

Managing the cognitive distortion of disqualifying the positive can profoundly impact an individual’s mental health, self-perception, and overall life satisfaction. Cognitive-Behavioral Therapy offers a structured, evidence-based approach to identify, challenge, and change these distortions, ultimately fostering resilience and promoting psychological well-being. If disqualifying the positive is significantly impacting your life, seeking professional help, like cognitive-behavioral therapy (CBT), can be highly beneficial. CBT can help you learn to identify, challenge, and change cognitive distortions.

Sources

• Beck, A. T. (1976). Cognitive therapies and emotional disorders. New York: New American Library.
• Beck, A. T. (1987). Cognitive models of depression. Journal of Cognitive Psychotherapy, 1(1), 5-37.
• Burns, D. D. (1980). Feeling good: The new mood therapy. New York: New American Library.
• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). New York: Guilford Press.
• Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.