Magnification and minimization is a type of cognitive distortion where certain aspects of a situation are exaggerated while other aspects are downplayed or ignored.

It typically involves exaggerating, or magnifying perceived negative aspects of a situation, i.e. “I lost my train of thought during the presentation and had to pause for several seconds which made me look like an idiot” – while ignoring the positive aspects: “My colleagues told me the presentation was great, but they were just trying to be nice.” In other words, perceived problems seem big and scary, and positive qualities are seen as small and insignificant.

A cognitive distortion, or unhelpful thinking pattern, is an inaccurate, or biased, way of thinking. Cognitive distortions shape how you view situations and influence how you feel and act. They are not based on facts. Rather, they are often based on experiences, mood, and unhelpful patterns of thoughts that repeat and get stronger over time.

Let’s say perhaps you did poorly on a school project years ago and told yourself you were not good enough. If you continued to tell yourself you were not good enough each time you perceived you made a mistake over the years, it leads to the cognitive distortion of globally labeling yourself as inadequate.

Recognizing a Cognitive Distortion for What It Is

One can liken a cognitive distortion to looking into a funhouse mirror – only you don’t know the mirror is there. You think you are viewing a situation accurately or completely, yet you're not. The mirror is distorting what you see.

Magnification and minimization are often associated with inaccurate and unbalanced labeling where situations are perceived as worse than they are because only certain pieces of it are taken into consideration. It is also associated with certain moods such as depression and anxiety.

When depressed, a person tends to underestimate their abilities while inflating their perceived limitations. When anxious, a person tends to magnify threats while minimizing their coping ability.  Magnification and minimization create blind spots where a person can’t see a situation for what it really is. As a result, they often cannot judge themselves, others, or an overall situation accurately. This stops them from thinking realistically about a situation or outcome and recognizing their own or others’ skills and strengths, which leads to difficulty tolerating discomfort and distress.

This article from Harvard Health provides an overview of cognitive distortions.

How To Change Magnification and Minimization

Cognitive distortions tend to be automatic and chances are you are not fully aware of them. So, to challenge and change any cognitive distortion including magnification and minimization, you first have to be aware of it.

Pay attention to your reactions and how you are feeling. If you notice you are feeling upset, stressed, anxious, or down, for example, stop and ask yourself, “What am I thinking right now?” or “What am I telling myself about this situation?”

Next, ask yourself specific questions to challenge your magnification/minimization and consider alternative perspectives. For example, you may ask yourself, “Is there another way to think about this?” or “Am I zooming in on certain aspects of the situation and ignoring others?” or “What would my best friend tell me if they were in this situation?”

Look for objective evidence and alternative explanations for and against your instinctive thought – including shades of gray and more balanced explanations. It may be helpful to write down your initial thought and then one or two alternative, more helpful thoughts.

To learn more about evidence-based techniques for changing cognitive distortions, please contact us at CBT Denver.