Exploring Cognitive Distortions in Yoga: It's not all good vibes!

Yoga is often celebrated for its holistic approach to health, promoting relaxation, compassion, and inner peace. However, beneath the serene surface lies a complex interplay between the mind, our thoughts, and our habitual patterns of relating to ourselves & the world. Our journey as a yoga/meditation practitioner can bring us face to face with harsh, critical, UnHelpful patterns of thinking.

One intriguing form of UnHelpful thinking is the presence of cognitive distortions. And yes- they can show up on our yoga mat, our meditation cushion, and within our daily life. In this blog post, we will look at the patterns of cognitive distortions and their impact on the yogic journey.

Understanding Cognitive Distortions: Cognitive distortions are biased or skewed thought patterns that can negatively influence our perceptions of ourselves, others, and the world around us. It is like looking through a dirty lens that creates separation from the TRUE state of things and our TRUE SELF. These distortions often emerge from deep-seated patterns (Samskara) and can affect various aspects of our lives, including our experiences on the yoga mat.

We all use these thinking patterns at times. I like to think of them as UnHelpful Shortcuts that our mind uses to save energy. It is easier to travel the old well-worn pattern than it is to forge a new path- so we stick with those well-worn patterns- even when they are harsh, judgemental, or critical. However- once we see that these patterns disconnect us from ourselves and fuel anxiety, worry and fear- we can choose to direct our energy toward feeding new, healthier patterns in our practice.

First- let's look at a few common Cognitive Distortions that can show up in yoga- so we can IDENTIFY them.

Common Cognitive Distortions in Yoga:

1. All-or-Nothing Thinking (Black-and-White Thinking): This distortion involves viewing situations as all good or all bad, with no middle ground. In yoga, individuals may struggle with an all-or-nothing approach to their practice, believing that they are either perfect yogis or complete failures based on a single session. "I forgot to do that pose on the other side, the whole class is ruined"
2. Catastrophizing: Catastrophizing involves anticipating the worst possible outcome. In yoga, this distortion may manifest when individuals fear injury or failure, hindering their ability to fully engage in challenging poses or sequences. "If I don't get 1,000 new subscribers I am never going to be a successful yoga teacher... I will have no career at all...and no one will like me"
3. Filtering (Selective Attention): Filtering occurs when individuals focus solely on the negative aspects of a situation while ignoring positive elements. In yoga, practitioners may fixate on perceived flaws in their practice, overlooking the progress they have made or the joy derived from the process. "I am terrible at yoga- I get distracted so easily when I hear something outside"
4. Mind Reading: This distortion involves assuming that others have negative thoughts about us without any concrete evidence. In yoga classes, individuals may believe that fellow practitioners are judging their abilities, leading to self-consciousness and diminished enjoyment of the practice. " I just know that they think I don't belong in this class because I use props"
5. Should Statements: Should statements involve imposing unrealistic expectations on ourselves or others. In yoga, individuals may set rigid standards for their practice, leading to frustration and self-criticism if these expectations are not met. "I should be able to do a handstand by now" - "I am a teacher, I should be able to demonstrate the advanced poses"

Overcoming Cognitive Distortions in Yoga:

1. Mindful Awareness: Developing mindfulness is crucial in identifying and challenging cognitive distortions. Mindfulness encourages individuals to observe their thoughts without judgment, allowing them to soften negative patterns.
2. Self-Compassion: Cultivating self-compassion is essential in yoga. Practitioners can learn to embrace imperfections, acknowledging that progress, not perfection, is the human process that brings us closer to SELF.
3. Practicing New Patterns: Just as our mind has practiced cognitive distortions over and over- we can put energy toward practicing new healthy thought patterns. What would it sound like if I was kind to myself at this moment?
4. Seeking Support: Sharing experiences with fellow yogis or seeking guidance from a yoga therapist or perhaps working with a counselor trained in Cognitive Behavioral Therapy (CBT) are all great options to learn healthy ways of facing distorted thinking.

Conclusion: Exploring cognitive distortions in the context of yoga offers an opportunity for self-discovery and personal growth. By recognizing and addressing these distortions we can bring awareness to our UnHelpful patterns and steer our thoughts toward a more supportive pattern. This takes awareness, practice, and kindness- the perfect skills to bring into your yoga practice!

If you would like to practice these skills with me visit www.LauraGyoga.com for my current schedule of classes, workshops, and private sessions to CONNECT to SELF & Disconnect Anxiety!

Thanks for being here :)

-Laura Goellner

Occupational Therapist

Yoga Therapist

@LauraGyoga

www.LauraGyoga.com