6 Cognitive Distortions that Fuel Anxiety in ADHD Brains

 Do you have an adolescent who seems to be trapped in an endless loop of irrational arguments, wild conclusions, and dramatic overreactions? (No, it’s not just yours.) This article by Dr. Rostain dives into six common cognitive distortions—a fancy way of saying "thinking traps that make life harder than it needs to be." While Dr. Rostain focuses on students with ADHD, you’ll quickly realize that these mental gymnastics are pretty common in all teenagers (and, let’s be real, plenty of adults too).

The 6 Cognitive Distortions Messing With Your Teen’s Logic

Dr. Rostain identifies six big ones:

1. Overgeneralizing – "I failed one test, so I’m obviously going to fail in life and live in my parents' basement forever."

2. Catastrophizing – "I forgot my homework. My teacher will hate me. I’ll get kicked out of school. My future is ruined."

3. Emotional Reasoning – "I feel stupid, so I must be stupid."

4. Mental Filtering – Ignoring all the positives and obsessing over the one tiny mistake.

5. Labeling – "I’m just a terrible student. That’s who I am now."

6. Fortune-Telling – "I just know I’m going to fail this test, so why even try?"

Sound familiar? These patterns aren’t just frustrating—they’re actually rewiring how teens see the world.

So, What Can You Do?

Dr. Rostain provides real-life examples that can help parents gently (or firmly, depending on the mood of the day) point out flaws in their teen’s thinking. These conversations are golden for teaching emotional intelligence—aka the secret sauce to self-regulation, resilience, and not spiraling over a bad grade.

Dr. Daniel Goleman, the psychologist who basically put Emotional Intelligence (EQ) on the map, emphasizes that EQ starts developing early through everyday interactions with parents, teachers, and friends. That means, like it or not, caregivers play a huge role in shaping how their kids think and react to challenges. (No pressure, right?)

The Bottom Line

Helping your teen challenge their irrational thoughts isn’t about winning arguments—it’s about giving them the tools to think critically, self-regulate, and survive life without melting down over every setback. And hey, if you can sneak in a little humor while doing it, even better.

Now, go forth and de-catastrophize!

Parent|Caregiver Coaching Notes

If you notice your adolescent repeatedly falling into the same cognitive distortion, try this approach the next time it happens:

✅Pause & Regulate – First, help them calm both their body and mind with a simple mindfulness technique (e.g., deep breathing, a grounding exercise, or a quick movement break).

✅Identify the Distortion – Give it a name! ("Ah, this sounds like catastrophizing!") Labeling it makes it easier to recognize in the future.

✅Challenge the Evidence – Ask, "What proof do you have that this thought is 100% true?" Encourage them to break it down piece by piece and explore alternative perspectives.

By guiding them through this process, you’re teaching critical thinking and emotional regulation—skills they’ll use for life! 😊.

6 Cognitive Distortions that Fuel Anxiety in ADHD Brains By Dr. Anthony L. Rostain, M.D., M.A., January 24, 2025