Overgeneralization - What it is and what to do about it.
What is Overgeneralization?
Overgeneralization is a type of cognitive distortion in which a person uses the experiences of one or two events or situations to make broad conclusions about future situations. If you find yourself using the words “always”, “never”, “everyone”, “nobody” when making conclusions or expectations about yourself or others, then you might be overgeneralizing.
Examples of Overgeneralization
You were turned down when asking someone out on a date and conclude NO ONE will find you attractive.
You applied for several jobs but didn’t get interviews meaning you will NEVER find a job.
You are trying to eat healthier foods and ended up eating too many sweets last night meaning you have ZERO self-control.
You win three card hands in a row and begin to think “I can’t lose. I’m on a winning streak.”
What types of emotional disorders and issues are connected to overgeneralization?
Overgeneralization can be associated with different issues we face including depression and many different forms of anxiety disorders such as generalized anxiety disorder, social anxiety disorder, and panic disorder. If left unchecked and unchallenged, this type of irrational thinking can become more powerful and really begin to influence our behavior and emotions.
Strategies to Reduce Overgeneralization
The good news is there are ways to be aware and challenge this type of thinking. With some practice and effort, you can learn how to minimize the influence this cognitive distortion has on your life with more productive and realistic thoughts. So how do we go about doing this? Here are just a few suggestions.
Become aware of what you are thinking.
Many of us are aware of how we are feeling during various events or situations. What can be more challenging is to really look at what we are thinking about as well in those instances. One suggestion is to become more present anytime we have a strong emotion. Be aware of who you are with, what you are doing and thinking about, and when it is happening. Some people find it helpful to write these thoughts down as we do commonly forget the details. Doing this helps us become more aware of what we are thinking in addition to feeling.
Change Absolute Statements
When you catch yourself using absolute phrases such as “always” and “never” try to replace them with less absolute phrases such as “sometimes”, “possibly”, “in some situations.” The more you catch yourself and rephrase statements, it helps you begin to counteract your overgeneralizations.
What are the Exceptions?
A great way to help push back on overgeneralizations is to look for exceptions. For example, if you catch yourself thinking “I am always anxious and can’t do anything right,” take a moment and jot down specific instances where you were less anxious or did do things correctly or partly correct.
Look for Opposite Overgeneralizations
Another interesting way to challenge overgeneralizations is to look for the exact opposite. For example, if you catch yourself thinking “I yelled at my dog, so I’m a horrible person” say to yourself “If I never yelled at my dog, I would be a perfect person.”
If you are having difficulty with overgeneralizations or other challenges in your life, consider working with a counselor at Sequoia Counseling Group. Reach out today for a free consultation with one of our experienced therapists. We offer both in-person and virtual sessions in the Las Vegas, Nevada area as well as virtual sessions in California, Nevada, Georgia, and Virginia. We have a lot of experience with cognitive behavioral therapy and are here to help you.
About The Author
Dr. Philip B. Gnilka is the Clinical Director and Founder of Sequoia Counseling Group, a boutique mental health practice that serves clients in Las Vegas, NV. His experience as a tenured professor in mentoring students about counseling approaches and theories reinforced his passion for helping individual clients directly. He specializes in anxiety, stress management, and perfectionism.