Overgeneralization Cognitive Distortion: Spot It, Stop It, Change It

Overgeneralization is a common cognitive distortion that impacts how we think, feel, and interact with the world. Often triggered by limited or isolated experiences, overgeneralization leads us to create sweeping beliefs about ourselves, others, or future events that are far from accurate.

This distorted thought pattern negatively impacts mental health and well-being. It gets in the way of relationship and career success. It fuels fears that drive anxiety and perpetuates stereotypes that generate prejudice. 

In this post, I’ll explore the concept of overgeneralization in-depth, examine its effects across different areas of life, and provide strategies and resources to help you break free from its limiting grasp.

Let’s get started!

What's in This Post

Overgeneralization Definition and Meaning

Let's start with the answer to the question, What is overgeneralization?

Overgeneralization is a thinking error that involves making undeserved sweeping conclusions.

Dictionary.com uses this definition:

"Overgeneralization is the act of drawing conclusions that are too broad because they exceed what could be logically concluded from the available information."

Overgeneralization is Exaggeration

Exaggeration is a key feature of overgeneralized distorted thoughts and conclusions.

Here are some examples: 

• Traits of a few members of a group get exaggerated into covering all members of the group

• One event gets exaggerated into defining all similar future events.

• A response you received once, or a few times gets exaggerated into an expectation that you always will get that response.

Notice that "a few" or "one" becomes "all", and "once" or "a few times" becomes "always will". 

Overgeneralization Is Recognized Beyond Psychology

While I'll be focusing on the mental health and wellbeing impact of overgeneralization from a psychology perspective, this distorted thinking pattern is also recognized as problematic in other contexts.

Other fields have called it out for its contribution to false conclusions with labels like overgeneralization fallacy, sweeping generalization fallacy, and hasty generalization fallacy. 

🟢➜ For a deeper look at how overgeneralization is defined and studied outside of psychology, see this post: Overgeneralization Fallacy: When Limited Evidence Leads to Broad Conclusions

What is Overgeneralization Cognitive Distortion in Psychology?

Overgeneralization is one of a dozen or so cognitive distortions first defined by pioneers in Cognitive Behavioral Therapy (CBT), particularly Dr. Aaron Beck, in the 1960s. Helping people recognize and overcome cognitive distortions remains an important component of CBT theory and practice. 

Cognitive distortions are faulty thinking patterns that skew how you perceive yourself, people, places, and things. All-or-nothing thinking, catastrophizing, and mental filtering are a few of the other cognitive distortions you may have heard of.

With the overgeneralization distortion, there is a kernel of truth to a thought, but it gets exaggerated to cover too many circumstances.

These distorted thoughts often solidify into conscious or subconscious core beliefs that shape how you see yourself and the world around you.

They undermine self-esteem, relationship success, and personal achievement. They drive anxiety, phobias, and hopelessness.

The good news is that you can learn to spot these negative thinking patterns, stop them in their tracks, and change your thoughts and beliefs to something more reality-based and helpful. 

Overgeneralizations and Absolute Thinking

Overgeneralizations often include spoken or unspoken absolutes like always, never, all, or none.

Absolutes are almost always wrong. 

When they are wrong, they make things feel worse than they are: "He's always late" feels worse than "He's late this time," or even "He's often late." If the truth is in a first- or second-level offense, then the absolute is an overgeneralization that distorts reality. 

Examples of Overgeneralization Cognitive Distortion and Their Kernel of Truth

Here are some overgeneralization/kernel of truth pairings to help you see more clearly how these distorted beliefs get created. 

1. Overgeneralized fear:

2. “I’m awful” belief:

• The overgeneralized belief: I never do anything right.
• The kernel of truth: I sometimes make mistakes.

3. Prejudiced belief:

• The overgeneralized belief: Boomers are terrible at using technology.
• The kernel of truth: Some (maybe even many) boomers are terrible at using technology.

Notice that 1 and 2 include stated absolutes: "all" and "never." The third example doesn't verbalize the absolute, but it is there in the belief. The covert absolute behind the stated belief is "All boomers are terrible at using technology" or "All boomers are absolutely terrible at using any technology."

10 Negative Consequences of Overgeneralization: Assessing the Damage

Overgeneralizations run an inner narrative that drives phobias, anxiety, hopelessness, and low self-esteem. These distorted thoughts mess with your mental health and relationships. They create false limitations, locking you out of seeing broader possibilities and opportunities for growth.

Here’s a list of some of the negative impacts of overgeneralization:

1. Lowers Self-Esteem

Overgeneralized thoughts about personal failures or flaws damage self-esteem and create a fixed, negative self-view.

2. Limits Achievement

When someone believes that failure in one area means failure across the board, they may avoid new challenges or learning experiences, limiting their personal growth. An “I can’t because I haven’t in the past” mindset can prevent them from trying new things.

🟢➜ For more on how important trying is for achievement and inspiring quotes about trying, check out this post: Try is Not a 4-Letter Word: Anti-Anxiety Tip #3.

3. Destroys Motivation

When one becomes all and now becomes forever, a setback destroys motivation and turns the path forward into a dead end.

I see this with clients who are trying to improve their diet, stop an addiction, or reach a desired goal. One slip-up leads to the conclusion that the undesired behavior will repeat forever, and they give up trying.

4. Blocks Problem-Solving

It’s difficult to work through problems if overgeneralization is obscuring details about the problem and possible solutions.

5. Fuels Anger

Overgeneralization is so commonly tied to anger that it is one of 5 negative thinking processes tested for in the Angry Cognitions Scale (ACS), first presented in the Journal of Rational-Emotive and Cognitive-Behavior Therapy in 2007 by American professors Ryan Martin and Eric Dahlen. (I found a PDF of the scale here.)

6. Drives Stereotypes and Prejudice

When applied to groups of people, overgeneralization creates and reinforces stereotypes. It leads to biased or unfair judgments about individuals based on limited information, or characteristics of an individual or small subset of the larger group.

7. Distorts Relationships

Overgeneralization can lead to unfair conclusions about partners and relationship potential. A few disagreements signal an overall lack of compatibility or that all future interactions will be negative. A few similar disappointing actions or inactions from your partner get seen as them always letting you down in that way. 

8. Feeds Depression

Overgeneralization contributes to mental illness in a number of ways. Research shows that the tendency to overgeneralize negative experiences to your entire life or self-worth promotes and perpetuates depressive symptoms.

One study that included over a thousand university students had dramatic results:

“Overgeneralization was a highly significant predictor of depression among both males and females, accounting for 17.5% of the variance in depression overall.”

9. Increases Avoidance Behaviors

Overgeneralized beliefs about danger or discomfort can lead to avoidance behaviors, which can reinforce fears and make everyday activities feel more intimidating.

10. Propels Anxiety

Overgeneralization can amplify fears, turning one or a few negative experiences into a basis for anxiety, nervousness, worry, or panic about similar situations. 

🟢➜ Research on fear generalization helps explain how fear responses spread beyond the original threat and why anxiety often intensifies over time. Find out more in this post: Fear Generalization: How Anxiety Spreads Beyond the Original Threat.

Strategies for Change: Overcoming Overgeneralization Thought Patterns

Overcoming overgeneralization takes practice and awareness, but with a few targeted strategies, you can start to recognize and challenge these distorted thoughts. Here are practical steps you can use to shift away from overgeneralized thinking and adopt a more balanced outlook.

1. Notice Absolute Language

Pay attention to the use of absolute terms like “always” and “never.” Replace them with more balanced phrases, such as “sometimes” or “occasionally.”

2. Identify Counterexamples

When you catch yourself overgeneralizing, look for instances that contradict your belief. For example, if you think “I never do anything right,” recall specific times when you succeeded.

3. Practice Mindfulness

Mindfulness techniques can help you observe your thoughts without judgment, allowing you to separate facts from exaggerated beliefs.

4. Cognitive Behavioral Techniques

CBT designed the Catch, Check, Change method for reframing distorted thoughts like overgeneralization. (I'll walk you through the steps below.)

5. Seek Support

Talking to a mental health professional can provide valuable insight and strategies tailored to your situation. If you'd like a free consult to see about us working together, complete the contact form here. 

CBT Interventions for Challenging Overgeneralization and Other Cognitive Distortions

Cognitive behavioral therapy (CBT) can help you identify and reframe cognitive distortions.

The Catch, Check, Change cognitive restructuring method encourages you to catch and acknowledge your negative thoughts, check whether they are true, and change them into more helpful statements.

Let’s take a look at the three steps for challenging cognitive distortions, specifically focusing on overgeneralizing.

1. Catch the Distorted Thought

When you notice yourself ruminating on negative thoughts, getting wound up, or spiraling down, stop.

Get clear about the negative statements you are telling yourself.

You may have to calm down before you can focus your mind. These quick grounding techniques may help you do that.

Example Scenario:

You're getting worked up and angry driving on the highway.

You notice this thought sums up your circling angry thoughts: “People are such crappy drivers! They don't watch what they're doing."

2. Check the Evidence For and Against the Thought

After you’ve noticed a potentially overgeneralized thought, the next step is to check how accurate it is.

This means assessing for evidence that supports the negative thought, and also identifying evidence against the thought.

Ask yourself

• Does my thought include absolutes (e.g., always, never, all, none)? If yes, Are they true? How much is it really happening?“

• Am I lumping too many things together?”

• "What’s the evidence that supports, or goes against, my generalized belief?

The Example Scenario:

You recognize two absolutes in your belief statement, “People are such crappy drivers! They don't watch what they're doing."

• Another word for "people" in your thought is "everyone."
• There's a covert absolute in the second part: "They don't ever watch what they're doing."

Evidence for the thought: 

• Someone just cut in too close in front of you.
• Some people are crappy drivers.

Evidence against:

• Some people are OK drivers.
• Some people are good drivers.
• I've seen hundreds of cars on the road today, only one of them cut me off.

3. Change the Thought

Now that you’ve identified and examined the distorted overgeneralized thought, it’s time to come up with a more realistic belief statement.

Ask yourself:

• “What is the kernel of truth?”

• “What would be a more helpful, accurate thought?” (It often will be connected to the kernel of truth.)

The Example Scenario:

A truer statement would be, "That driver did a bad job changing lanes in front of me. That was dangerous." 

This perspective grounds the situation in specific details rather than broad generalizations, making it less likely to provoke heightened anxiety or the sense of being surrounded by constant danger.

Workbooks and Downloadables for Unpacking Distorted Thinking and Improving Your Life

I've created several self-help/helper-help workbooks that include valuable information and exercises designed to help you overcome overgeneralization. 

Each workbook features Catch, Check, Change worksheets to assist you to spot, stop, and change these negative thought patterns.

Instant PDF Digital Download Workbook 

Overgeneralization CBT Cognitive Distortion Workbook is a focused 13-page workbook available on my Etsy shop. 

It includes helpful background on cognitive distortions and Catch, Check, Change worksheets that can be printed or used digitally on your devices. 

The overgeneralization workbook is part of a series of printable and digitally fillable Cognitive Behavioral Therapy (CBT) workbooks and worksheets covering other cognitive distortions and coping skills. 

Print Workbooks with Tips and Activities for Making Your Life Better

Two of my comprehensive workbooks available in print include sections on overgeneralization and other cognitive distortions. 

Becoming Calm: Silver Lining Anxiety and Stress Resilience Workbook and Journal focuses on managing and overcoming anxiety. It offers practical tips and insights, along with journal pages featuring prompts to help you process anxious thoughts and feelings rooted in past experiences and as they come up in your current life.

Building Skills to Uplevel Life: Silver Lining Emotional Intelligence Workbook takes a broader approach. While it addresses anxiety, it also explores a wide range of emotions and topics related to emotional intelligence, providing you with tools to enhance your overall well-being.  

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