Overgeneralization

Overgeneralization is a thinking pattern in which one bad experience is taken as proof that things will always go wrong. It’s one of the “cognitive distortions” that cognitive behavioural therapy (CBT) works on. It often shows up in words like “always”, “never”, “everyone” and “nothing”, and it’s common in depression and anxiety.

Also called: overgeneralisation (British spelling); overgeneralising; sweeping generalisation. The NHS calls these “unhelpful thoughts”.

Examples

• You fail one exam or one interview: “I always fail. Nobody will ever hire me.”
• One relationship ends badly: “All men are the same.”
• A business plan collapses: “Nothing ever works for me in this country.”

The giveaway is the jump from one event to a rule about your whole life. Each thought feeds hopelessness and chips at your self-esteem.

Coping

The NHS suggests a three-step approach:

• Catch it: notice the sweeping word.
• Check it: is it really always? When did things go differently? What would you tell a friend?
• Change it: say what actually happened. “I failed this interview. I’ve passed others, and I can prepare differently.”

A written thought record helps. In a small study of cognitive therapy for depression, people who recovered overgeneralised less than people who didn’t.

In Nigeria

After enough setbacks, “nothing works here” can feel like realism. It’s still worth checking. Stereotypes are overgeneralisations about groups. In a 2005 study of 2,040 adults in three Yoruba-speaking states, 96.5% believed people with mental illness are dangerous. See our article on mental health stigma in Nigeria.

Overgeneralization vs learning from experience

Learning from experience draws a fair lesson: “That landlord cheated me, so I’ll get the next agreement in writing.” Overgeneralising turns one case into a rule: “All landlords are thieves.” It often travels with negative automatic thoughts and with overthinking.

When to get help

If sweeping thoughts are constant, or come with low mood or anxiety for two weeks or more, talk to someone. You can book a licensed therapist on Mytherapist.ng who offers CBT and skills-based therapy. If “nothing will ever get better” has turned into thoughts of ending your life, call 112 (or 767 in Lagos), or Safe Place Nigeria on 0800 800 2000. The full list is on our helplines page.

Read next

• Cognitive behavioural therapy (CBT)
• How to Deal With Negative Thoughts: 7 Practical Ways
• Overthinking: Why It Happens and How to Stop
• Negative automatic thoughts

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This entry is awaiting clinical review. It’s based on published research and health guidelines, and we’ll update it once a clinician has reviewed it.