What is There to Know About Overgeneralization?
Have you ever been told that you are “assuming the worst”? While this remark might easily be brushed off, it could actually be pointing to a deeper cognitive pattern. Many of our thoughts, behaviors, and responses can be understood through psychological terms—and this phrase is no exception.
Definition of Overgeneralization: Overgeneralization is when someone takes the outcome of one event and applies it to every other related event.
Though the original situation was likely isolated, the overly broad thinking associated with overgeneralization allows this assumption of future outcomes to occur—despite having only limited experience. Sometimes, just one negative experience is enough to create a long-lasting belief.
This way of thinking falls under the category of cognitive distortions—unhelpful thinking styles that distort reality and make our thoughts biased or irrational. Our thoughts are closely tied to our perception of the world, and if our thinking becomes distorted, our view of ourselves, our lives, and our reality can shift along with it.
Understanding the Signs of Overgeneralization Through Examples
When someone overgeneralizes, they accept patterns to be true despite having no actual proof that these patterns exist. There are certain characteristics and structures that thoughts take when overgeneralization is at play.
For example, there is specific language used that serves as an identifying feature of overgeneralization. Words like “always,” “never,” and “every time” reflect the definitive and absolute thought patterns that someone who overgeneralizes might be dealing with.
The negative nature of the language being used can influence how we truly may feel about ourselves. If we are constantly thinking negatively, our thoughts may become our feelings, and those thoughts can be reflected in our self-image. Negative self-talk is another common sign of overgeneralizing.
Examples of Overgeneralization
If you or someone you know is engaging in overgeneralization, then these situations may ring a bell:
Going through a breakup from a partner and having thoughts such as “I’m never going to find love again,” or “Why does everyone always leave me?” These are examples of overgeneralization, where a single negative experience leads to a broad, emotionally charged assumption about future outcomes.
Having your boss critique an assignment you completed and repeatedly saying, “I’m always bad at everything I do,” or “I can never do anything right, what’s the matter with me?” In this situation, one piece of feedback leads to a conclusion that distorts your overall self-perception and ability.
You studied hard for a test and have done relatively well in the class so far, but when you get the test back, you received a D. This might trigger thoughts like, “I’m never going to be successful in this class,” or “I’m always going to be a failure in anything I do.” These kinds of negative thoughts are a classic example of overgeneralization, where one outcome creates a lasting negative belief.
You go out for a drink with a close friend and unexpectedly meet their friends for the first time. When you introduce yourself to one of them, you fumble over your words—something they may not even notice. Still, this brief moment may lead to thoughts like, “I always embarrass myself in public,” or “I’ll never be able to meet new friends.” This overgeneralized thinking can create unnecessary emotional distress and influence how you behave in future social situations.
Causes of Overgeneralizing
Humans have a natural tendency to detect patterns—a trait that helps us find structure in a seemingly random world. We often seek out patterns to make sense of things when we can’t find a logical explanation. However, when someone overgeneralizes, they are creating a pattern—not finding one.
Not everyone overgeneralizes, and those who do may vary in the degree to which they do it. Typically, it tends to be a symptom of a larger underlying issue. Here are a few examples of clinical diagnoses where overgeneralizing is commonly seen:
Overgeneralizing in Trauma and PTSD
Our past may be in the “past,” but it often affects our present. The brain integrates everything that happens to us and influences how we perceive current experiences. Sometimes, negative events such as a traumatic experience can lead to an overgeneralized, one-track mindset. Those struggling with trauma may develop persistent negative beliefs about themselves or the world, leading to sweeping, emotionally charged conclusions.
The inability to process or properly integrate a traumatic experience can cause a person to generalize their negative thoughts and feelings from one past experience to all other negative experiences they may have. For those dealing with trauma, this can serve as a coping mechanism for overwhelming emotion and emotional distress.
Overgeneralization in Depression
If you assume the worst, you may start to believe in the worst. When someone begins to overgeneralize, they may fall into the trap of a self-fulfilling prophecy. Overgeneralized negative self-talk is a common symptom in individuals with depression. A person might overgeneralize a single failure and develop thoughts like, “I’m always failing,” or “I’m never good at anything.”
Once this way of thinking sets in, the expectation of failure begins to take hold. If these beliefs go unchallenged, they can eventually feel like facts. This can distort a person’s sense of identity and reality, reinforcing the negative cycle of depression and contributing to ongoing feelings of hopelessness.
Overgeneralizing in Anxiety
Overgeneralization is strongly associated with anxiety disorders. Individuals with anxiety are often highly attuned to potential situations that might feel threatening or uncomfortable.
For example, one social interaction that feels awkward or uncomfortable may lead someone to form a broad conclusion. Instead of recognizing the moment as a single, isolated instance, they might begin to think, “I’m horrible in every social situation,” or “I’m never going to make friends.” This kind of assumption can distort their perception of future interactions, reinforce anxious behavior, and maintain the cycle of worry and fear. Over time, these beliefs and behaviors can lead to difficulty in social situations and greater emotional distress.
Ways to Therapeutically Help Stop Overgeneralizing
While this pattern may feel set in stone, the reality is that these thoughts occur in your mind—not necessarily in the external world. Typically, saying “it’s all in your head” can be unhelpful advice, but in the case of overgeneralization, it actually holds some truth. This cognitive distortion can influence your perception of reality, leading you to view yourself, others, and the world through a negative and overly broad lens.
Overgeneralization affects how you think and feel, but there are cognitive behavioral therapy techniques that can help rewire these patterns. Through therapy, you can begin to replace negative thoughts and blanket assumptions with more balanced, evidence-based, and optimistic alternatives. These strategies can help you identify when you’re overgeneralizing, challenge the automatic thoughts that lead to negative emotions, and learn to think differently—ultimately improving your mental health and emotional well-being.
Cognitive Behavioral Therapy for Overgeneralization
How people behave is closely connected to how they feel, and how they feel is connected to how they think. Cognitive behavioral therapy (CBT) is a research-backed, evidence-based form of therapy that explores the dynamic relationship between cyclical thoughts, behaviors, and feelings. Working with these components of CBT is an effective strategy for modifying distorted thinking patterns, including overgeneralization.
CBT exercises used within the structure of cognitive behavioral therapy help address the emotional consequences of overgeneralized thinking and serve to prevent similar cognitive distortions from recurring. These therapeutic strategies focus on identifying the thought patterns that lead to emotional distress and teaching individuals how to challenge and replace them with more accurate and balanced ways of thinking.
Cognitive Reappraisal to Change the Way You Think
Usually, when we experience setbacks, painful emotions go along with them. The stronger the emotion, the more likely it is to influence our thinking and result in us believing a distortion, such as overgeneralization. Fortunately, we can reverse this pattern by being more introspective: examining our own thinking in order to come to a more balanced, reasonable perspective. This process is called cognitive restructuring or cognitive reappraisal. Cognitive behavioral therapy has numerous techniques and exercises for investigating the validity of cognitive distortions, such as overgeneralizing and distancing ourselves from these unhelpful thought patterns. A useful skill to help us let go of our attachment to overgeneralizing is to investigate our thoughts from a number of angles intentionally:
Steps to Stop Overgeneralizing
Step One: You can start by asking yourself what the costs and benefits are of thinking this way. Do the costs outweigh the benefits? If they do, you might consider developing more effective ways of reacting to the situation by working through the next few steps.
Step Two: You can collect your own evidence. If you feel frustrated because you “get stopped at every single red light,” begin to think about the times when you go through a green light. Are you basing your conclusion that you get stopped at every red light on only one situation or isolated experience? Identifying the evidence can help challenge overgeneralization.
Step Three: Try to take a step away from the inside of your head. If someone you knew came to you and said they get stopped at every red light no matter the day or time, what would you say to them? Would you respond differently than you’re responding to yourself? If so, consider why you would give different advice in the same situation. This kind of mental shift can help separate your thoughts from emotion and offer a more balanced perspective.
Step Four: Ask yourself if your feelings might be clouding your judgment of the reality of the situation. It's common for emotions to distort how we think and perceive things. If you were in a better mood, would you still believe you’re a chronic red-light getter? This step encourages you to explore the emotional layer of overgeneralization and how it might affect your behavior and perception.
Step Five: Being able to look at your thoughts from a different vantage point helps soften your attachment to old cognitive patterns that may include unhelpful overgeneralized thoughts. If you start to notice absolute language—such as “always,” “never,” or “every time”—in other areas of your thinking, try applying these same steps to that situation. With practice, this strategy can help prevent cognitive distortions from reinforcing negative beliefs and improve how you think, feel, and respond.
Reach Out Today to Get Help
At Cognitive Behavioral Therapy Los Angeles, our dedicated group of psychologists is skilled in helping identify improper patterns of thinking and trained in teaching others how to implement healthier thinking habits.
The therapists at our practice are all professionals in the field of mental health, each having obtained their doctoral degrees. This means they are consistently up to date on research and therapeutic methods that are designed to help you best. Learning how to modify cognitive processes can feel like a daunting task when faced alone, but having a therapist by your side can support and guide you through the process.
Whether you prefer therapy in one of our two offices in Los Angeles or virtual sessions, we want to assure you that we are actively accepting new clients every day—and we are here for you, no matter what you may be going through. If you find yourself at the point of wanting help, feel free to contact us today to schedule an appointment or to ask for a free phone consultation.
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