Recognizing Unhelpful Thought Patterns in Disaster Relief Work

The aftermath of the fires is a long and emotionally complex process. As you help communities rebuild homes, systems, and hope, your mind may still absorb the weight of the destruction and twist it into harsh or untrue beliefs. These cognitive distortions can quietly undermine your well-being, even when the danger has passed. Use this guide to reflect on your thoughts and regain clarity, especially during long shifts, tough days, or moments of self-doubt.

Before exploring the cognitive distortions, take a moment to pause and center yourself with a few slow, deep breaths. Grounding exercises can be especially helpful in preparing your mind and body to process any difficult emotions that may arise (Here’s a guide to grounding exercises). 

• Magnification and Minimization: 

1. 1. • Definition: Blowing problems out of proportion or downplaying strengths and successes.
      • Example: “That permit delay ruined everything.” (Magnification)
      • Example: “It’s not a big deal that we rebuilt four homes this week, there’s still so much left.” (Minimization)
      • Ask Yourself: Am I focusing only on the problems? What have we accomplished, even if it feels small? 

• Catastrophizing

1. 1. • Definition: Expecting the worst-case scenario, even when it’s unlikely.
      • Example: “If this rebuild phase gets one more setback, the whole recovery effort will collapse.”
      • Ask Yourself: What evidence do I have that things will completely fall apart? What’s more likely to happen, and what’s in my control? 

• Overgeneralization 

1. 1. • Definition: Seeing a single negative event as a never-ending pattern.
      • Example: “That one family wasn’t satisfied, we’re probably letting down the whole neighborhood.”
      • Ask Yourself: Is one situation defining everything? What’s the bigger picture?

• Magical Thinking

1. 1. • Definition: Believing your thoughts or actions can control unrelated outcomes.
      • Example: “If I take a day off, something bad will happen to the families depending on me.”
      • Ask Yourself: Am I taking on responsibility for things beyond my power? Is this belief rooted in fear or fact? What’s the benefit of resting on my ability to help?

• Personalization

1. 1. • Definition: Taking responsibility for things outside your control or blaming yourself unfairly.
      • Example: “If I had pushed harder with the city, that neighborhood wouldn’t still be without water.”
      • Ask Yourself: Am I blaming myself for circumstances no one could control? Who else can be involved in the solution?

• Jumping to Conclusions

1. 1. • Definition: Making assumptions without evidence.
      • Example: “That coordinator didn’t email back, they must think I’m unqualified to lead this team.”
      • Ask Yourself: Do I have facts, or am I reacting to a feeling? Can I check the story with others before assuming?

• Mind Reading

1. 1. • Definition: Assuming you know what others are thinking (usually negatively).
      • Example: “The community probably sees me as another outsider who doesn’t really care.”
      • Ask Yourself: Have they said that, or am I imagining it? What have they actually expressed?

• Emotional Reasoning

1. 1. • Definition: Believing something must be true because you feel it strongly.
      • Example: “I feel like we’re not doing enough, so we must be failing the community.”
      • Ask Yourself: Are my feelings facts, or signs that I need support or rest?

• Fortune Telling

1. 1. • Definition: Predicting the future as if it’s fact.
      • Example: “This whole area will probably never fully recover, this is all just a temporary fix.”
      • Ask Yourself: Can I really know what will happen? What changes or growth have I already seen? What future outcomes are also possible?

• Disqualifying the Positive

1. 1. • Definition: Ignoring positive feedback or outcomes.
      • Example: “They appreciated our help, but they were probably just being polite.”
      • Ask Yourself: Why is it hard to accept praise or success? What evidence supports the positive? Can I let in some truth about our impact?

• “Should” Statements

1. 1. • Definition: Holding yourself or others to unrealistic rules or standards.
      • Example: “I should be more emotionally strong by now. I’ve been doing this for months.”
      • Ask Yourself: Am I being compassionate with myself? Would I expect this of anyone else in this situation? How can I be kinder to myself?

• All-or-Nothing Thinking

1. • Definition: Seeing things in black-and-white terms.
   • Example: “If I can’t rebuild every home, I’ve failed.”
   • Ask Yourself: Is partial progress still meaningful? What shades of success might I be missing?

Recovery work is not just about rebuilding structures, it’s about holding space for people, including yourself, as they heal. Cognitive distortions are a natural response to prolonged stress and high responsibility, but they don’t have to guide your thinking. By noticing these patterns and practicing self-reflection, you’re protecting your own mental health and sustaining your ability to show up for others. Be patient with yourself. Progress takes time, both out in the field and within.