Distortion 8. Labelling
Hi everyone! I hope you are doing well. Time for another cognitive distortion post. Today we will be talking about ‘Labeling’. Labeling can be seen as a more extreme form of overgeneralization. As the name suggests, it involves assigning labels to yourself, others, and events.
Examples of labeling:
Classifying someone as innocent or sneaky based on one interaction.
Thinking you are stupid for not doing well in a specific field
Believing someone else is not competent based on one or two skills alone.
Like most cognitive distortions, it will at times overlap with other distortions such as generalization and binary thinking (black-and-white thinking). What makes it stand out is the focus on labels.
What we can learn from this distortion is to pause when we put a label on ourselves, someone else, or something, especially a negative label, and truly reflect on the validity of that label. Is your friend really awful for ignoring you or is he struggling to cope with his changed environment and as a result unable to respond to you?
You may think why you would want to stop labeling. Because it paints a false picture of reality and stops you from seeing things as they are and many times makes you more miserable than you have to be. When we label someone, something, or even ourselves, it really disrupts our peace and at times makes it hard for us to appreciate people and even our own selves. People and situations are often too complex to fit into these labels.
A better way of seeing things is to label behaviors rather than individuals, this way you can actually provide constructive feedback or even work on fixing those behaviors within you. If you believe you suck at making friends, that's not helpful but if you reflect on it and realize you have trouble starting conversations, you can now work on it without feeling poorly about yourself. It's also more specific and therefore more actionable.
Let us again practice reframing our thoughts! For this distortion, it is helpful to reflect on why you gave it the label and what facts/observations can oppose the label so you can see the whole picture
We will use the same technique we have been using in other posts:
📢Points of Action:
Find out your personal hit rate (how accurate your negative assumptions are), don’t just assume, look into your past and get an accurate percentage. (You can skip this if you recall yours from our last posts)
Counter your negative thoughts with counter-positive thoughts based on logic/facts/experience.
Reflect on a time when you labeled something or someone and later changed your mind. Please share with us!
@Hope
Find out your personal hit rate (how accurate your negative assumptions are), don’t just assume, look into your past and get an accurate percentage. (You can skip this if you recall yours from our last posts)
ten percentCounter your negative thoughts with counter-positive thoughts based on logic/facts/experience.
Reflect on a time when you labeled something or someone and later changed your mind. Please share with us!
@Hope
Counter your negative thoughts with counter-positive thoughts based on logic/facts/experience.
Reflect on a time when you labeled something or someone and later changed your mind. Please share with us!
I have experienced this and it kind of changed my mind. I ended up developing a positive mindset towards people.
Negative thought:
I can't work or do my assignments in pairs or as a group.
Counter-positive thoughts:
I might learn a thing or two about the other person in the process. It can be helpful for me to do the assignments.
@Hope
Thanks for this post on labeling. I really resonate with how you described labeling as a more extreme form of overgeneralization.
I once labeled succulents as “easy to care for” after seeing them everywhere and assuming they wouldn’t require much attention. I decided to get one without doing much research. However, my succulent ended up struggling because I didn’t realize it needed specific light conditions and care. After it didn’t thrive, I wrote off succulents altogether. Later, I read more about different varieties and their needs. I decided to give them another try with a bit more knowledge and this time, I found a type that thrived in my home environment.
Reflect on a time when you labeled something or someone and later changed your mind.
Without going too much into detail, it would definitely have to be regarding my mental illnesses. I used to think labels defined me, but as I got older I realized that there was no label or diagnosis that could ever really define who I am! I may have my own struggles and make mistakes but these things are not me, and it shouldn't color me. I am happy to do without the labels! :)
@Hope
Counter your negative thoughts with counter-positive thoughts based on logic/facts/experience.
I am not an interesting person, as I have nothing to contribute to conversations... I am interesting and do have things to contribute, I have to practice speaking up more in conversations.
Reflect on a time when you labeled something or someone and later changed your mind. Please share with us!
In the past, I saw myself as an extreme introvert and was afraid of speaking out and saying something stupid. I labeled myself as not smart. I now know that I am a social introvert, due to a boost in confidence. I am less afraid to speak out and I know my strengths.
@Hope
Counter your negative thoughts with counter-positive thoughts based on logic/facts/experience.
Negative: this peraon said something insensitive, they are cruel, rude or socially tone deaf.
Positive: this peraon might not know how to express themselves, they might be having a bad day, mihht not be aware of personal connotations of the situation.
Reflect on a time when you labeled something or someone and later changed your mind. Please share with us!
Once, I labelled a whole country. Many years ago, I was backpacking through the Middle East and the book "Not without my daughter" came to my possession. It is about Iran and paints a rather grim, somewhat one-sided picture of the country. When my partner suggested heading there, I looked at him like he was crazy. But he persuaded me to give it a chance and I spent two months in the country and met some of the most hospitable, warm and generous people there.
