Cognitive Distortion: Overgeneralization

Cognitive Distortion: Overgeneralization

What Is: Overgeneralization?

Overgeneralization is one of the most socially destructive cognitive distortions we face today.

At its core, this distortion causes us to take one experience and draw broad, often negative conclusions from it — and then apply those conclusions to all future situations.

It sounds like:

• “I failed once, so I’ll always fail.”
• “They hurt me, so no one can be trusted.”
• “This group of people did something wrong, so they’re all the same.”

This distortion doesn’t just harm you — it spills out and harms others too.

It’s the root of:

• Racism
• Generalized anxiety
• Deep internalized shame

Worst of all: logic doesn’t work on it.
Overgeneralization ignores evidence. It elevates emotion into law. When you’re trapped in this mindset, pain becomes a prophecy.

Distortion in Real-Life

Let’s look at a few examples of how this distortion can manifest itself in real life situations.

Middle School Teacher
Gets one parent complaint → “Parents never appreciate me.”
Withholds emotional energy, and relationships break down.

High-School Student: Bombs one test → “I’m terrible at math.”
Stops trying, avoids help, fails by default.

Employee: Gets rejected twice → “No one will ever hire me.”
Gives up entirely — while God was still working behind the scenes.

Parent: Grew up in dysfunction → “My kids will suffer like I did.”
Parents from fear instead of faith, repeating patterns that were never meant to carry forward.

A Self-Fulfilling Prophecy

Overgeneralization feels like protection — but it’s actually a prison. It keeps you stuck in the past. It blinds you to new beginnings. It poisons your view of others and yourself. And worst of all, it silences hope.

But here’s the truth: It happened once. That doesn’t mean it will happen again. You are not your worst day. And neither is anyone else. The enemy loves overgeneralization because it multiplies pain.

Overgeneralization:

• Turns one wound into a lifetime of fear
• Blocks mercy, grace, and reconciliation
• Erects walls where bridges were meant to be

When you overgeneralize, you:

• Reduce people to one action
• Reduce yourself to one failure
• Reduce your future to one fear

And in doing so, you sit in the judgment seat that belongs to God alone.

God’s Truth/Biblical Response

“Remember Lot’s wife.” – Luke 17:32

She looked back — emotionally, spiritually, longingly. She clung to the past as if it would always be her truth. And in doing so, she became frozen. Paralyzed in place. Turned to salt. Overgeneralization is a modern spiritual version of that.

It tells you:

• “You’ll always be this way.”
• “They’ll always hurt you.”
• “Nothing will ever change.”

But that is not the voice of God. That is the voice of bondage. Overgeneralization says: “Because it happened once, it will always happen.”

But God says:

“See, I am doing a new thing…” – Isaiah 43:19 🌱

Healing Tools and Thought Practices

Catch the “Always” and “Never” Language
Ask yourself:

• “Have I said this before?”
• “Is this really always true?”
• “What evidence contradicts this?”

Bring God Back Into the Picture
You’re not all-knowing. Only God is. Let go of the pen — stop writing the future in fear, and let God write it in grace.

Write a “But God” List
Every time you hear: “It will always be this way…” Counter it with:

• “But God says He’s doing something new.”
• “But God surprised me last time.”
• “But God is not limited by my past.”

Practice Situational Thinking
Instead of globalizing your identity, say:
“That was a tough moment — but it’s not my whole story.”

Let’s Connect

Have you been seeing people through the lens of your pain? Have you written off a future that God hasn’t finished writing?

Let’s catch this distortion. Let’s unlearn the lies. Let’s lift the veil — and see with new eyes again.