Psychologists may use self-help methods to treat cognitive biases and distortions. These methods include cognitive restructuring, relaxation techniques such as progressive muscle relaxation, mindfulness-based practices such as meditation, and positive self-talk. Through these techniques, individuals can learn to identify and challenge their thought patterns, as well as reframe and replace their negative thoughts with more positive and realistic thoughts. Additionally, individuals can learn to become more aware of their emotions, allowing them to better regulate their reactions to stressful situations.

Cognitive restructuring for cognitive biases and distortions involves challenging the negative thoughts and beliefs associated with them. This can be done by questioning the accuracy or validity of the thought, considering alternative perspectives, and generating more balanced and realistic thoughts. Cognitive restructuring for cognitive biases can also involve becoming aware of the bias, understanding how it affects behavior, and learning to make more objective decisions. Cognitive restructuring for cognitive distortions can involve identifying the cognitive distortion, recognizing its impact on behavior, and replacing the distorted thoughts with more balanced and realistic thoughts.

Examples of cognitive distortions include:

• All-or-nothing thinking (e.g. viewing a situation as either perfect or a complete failure)

• Over-generalization (e.g. believing that a single negative event defines your entire life)

• Mental filtering (e.g. focusing solely on the negative aspects of a situation)

• Discounting the positive (e.g. dismissing positive experiences or feedback)

• Jumping to conclusions (e.g. mind-reading or predicting the future without sufficient evidence)

• Emotional reasoning (e.g. believing that emotions reflect the truth of a situation)

• Should statements (e.g. placing unrealistic expectations on oneself or others)

• Catastrophizing (e.g. expecting the worst outcome in any situation)