What to Know About Overgeneralization

Overgeneralization is a type of cognitive distortion where a person assumes an experience from one event will apply to other events. This happens regardless of whether the circumstances of these events are comparable. 

Overgeneralization is a cognitive distortion that frequently affects people with depression or anxiety disorders. It prevents people from putting themselves in situations where they think this might happen, For example, if you once gave a poor speech, you may think to yourself, "I always screw up speeches. I never can speak publicly without messing up," and refuse to speak in public in the furure. 

Signs of Overgeneralization

Common signs of overgeneralization include:

• Assuming the worst
• Thinking one mistake indicates all future attempts will result in failure
• Negative self-talk
• Thinking you can never do anything right
• Using language like "never," "always," "everybody," or "nobody" to describe events or behaviors
• Viewing one-time events as consistent patterns

Most people engage in overgeneralization at least occasionally. If you ever find yourself complaining that you're "always" the last one to get picked for a project or you "never" get any help around the house, then you have overgeneralized.

An example of overgeneralization in everyday life would be assuming that because you didn't get an interview after putting in a job application, you will never be able to get a job. In this case, you would be taking an isolated event (not getting an interview) and overgeneralizing it to all of your future job prospects. This type of overgeneralization is normal. However, when overgeneralization begins to negatively impact your self-worth and prevent you from doing things, it becomes a problem.

Impact of Overgeneralization

This cognitive distortion can affect a person in a variety of ways, including reducing motivation, inhibiting self-confidence, and increasing anxiety.

Self-limiting overgeneralization happens when your negative thought patterns prevent you from meeting your own potential. These are common thoughts like "I'm not good enough" or "I could never do that." They might prevent you from taking risks or the next steps in a process, harming your career and social life. 

The absolutist self-talk people use when they overgeneralize can make this cognitive distortion worse. If you think "everybody" "always" behaves in a certain way, it makes it difficult to see single incidents as isolated events. Instead, you are likely to view these things as inevitable patterns.

Evidence suggests people who use this type of overgeneralizing language experience more anger than they do when talking about situations more logically. They also tend to express their anger in more damaging or destructive ways.

Research has also found that overgeneralization is common in people who have post-traumatic stress disorder (PTSD). This condition involves generalizing fear from one traumatic experience to future events. This leads to fear responses, anxiety, and avoidance.

Tips for Overcoming Overgeneralization

While overgeneralization can be a distressing symptom of mental disorders, there are strategies you can use to manage it and lessen its impact. Controlling your tendency to overgeneralize can also lessen feelings of anxiety. One way to do this is through a process known as reframing.

Reframing can be a powerful tool in managing overgeneralizations. It is a fairly easy process to learn. With regular practice, many people find that it can decrease the symptoms of anxiety that often accompany overgeneralization.

Identify Thinking Patterns

Be more mindful of your thoughts. You might even try writing them down in a journal. Recognize when you find yourself thinking negatively about yourself or avoiding doing activities because you think you will fail. Once you start recording them, you may notice patterns.

Look Carefully

Take a closer look at the thoughts you have written down and ask yourself, "Is this true?" Challenge the thoughts as you review them. Would someone else have the same thoughts if they were in your position?

For example, you might realize no one noticed how nervous you were when you gave that presentation. Try to recognize your achievements, times when you excelled, and moments you enjoyed yourself amidst the negative thoughts.

Replace Your Thoughts

When you are thinking negative thoughts, talk back to yourself to try to think more positively. Maybe you always think, "I'm a terrible speaker and always screw up!" Try replacing that thought with "I'm more prepared and ready to give a great speech." 

Managing overgeneralization can be done on your own, but is often done in the context of cognitive behavioral therapy with a trained therapist. By working with a mental health professional, you can learn to identify and change your tendency to overgeneralize. A therapist can help with positive reframing and reduce the harmful impact overgeneralization may have on your life.