Cognitive biases are regular mistakes or judgmental aberrations that result from cognitive processes or mental heuristics. These biases can influence the way we think, make decisions, and act, which might cause us to draw incorrect inferences or pass judgment. Understanding cognitive biases is crucial since it can enhance our capacity to engage and communicate with others as well as assist us recognize and fix our flawed thought processes.

I. Various forms of cognitive bias

Numerous sorts of cognitive biases might influence our thoughts, choices, and actions. These are a few examples of typical cognitive biases:

The tendency to seek, understand, and retain information in a way that supports our pre-existing views or hypotheses while disregarding or discounting evidence that contradicts them is known as confirmation bias.

The availability heuristic is the propensity to rely on information or examples that are easily accessible rather than searching out more detailed or precise information when making judgments or decisions.

The anchoring bias is the propensity to place undue weight on the first piece of information that comes to mind when making a decision, even if it is unrelated or unimportant. It is often seen in individuals facing symptoms of depression where they rely on a single piece of information to form their negative thought patterns creating doubt for themselves and resulting in low self-esteem.

The hindsight bias is the propensity to exaggerate one's ability to forecast an event after it has already happened, which frequently results in overconfidence in one's judgment.

The tendency to be influenced by how information is presented, such as the language or context of a message, rather than the actual content or facts, is known as the framing effect.

II. Cognitive biases' part

The way our minds process, analyze, and make judgments regarding information is significantly influenced by cognitive biases. These biases can influence our perceptions, beliefs, and behaviors as well as cause us to form erroneous conclusions. Cognitive biases frequently influence our thinking and conduct in the following ways:

• Influence on judgment: Cognitive biases can influence our judgment by causing us to make poor decisions in relationships, the workplace, and day-to-day functioning, or neglect to take into account all relevant facts.

• Cognitive biases might serve to confirm our preconceived notions, making it challenging to reconsider or change our thoughts.

• Reality distortion: Cognitive biases can skew our perceptions of the world, causing us to receive information that isn't factual or impartial.

• Influence on interpersonal interactions: Cognitive biases can also have an impact on our interactions with others by causing us to make potentially unfair or inaccurate assumptions or judgments.

III. Reducing Cognitive Biases' Negative Effects

Although cognitive biases are an inherent component of human cognition, several techniques can be employed to lessen their negative impact and enhance our reasoning and decision-making. Here are some techniques for overcoming cognitive biases:

• To begin reducing the impact of cognitive biases, one must first become aware of them. We can become more aware of our thought processes and cognitive biases by comprehending the various categories of cognitive biases and how they can influence our reasoning and decision-making.

• Using logic and facts to support conclusions, critical thinking entails assessing information methodically and objectively. We can recognize and eliminate false assumptions or biases in our thinking by exercising critical thinking.

• Seeking different viewpoints: To get over preconceived notions or biases, it can be beneficial to look for alternate viewpoints and data. This can entail deliberately searching out information that is at odds with our ideas or asking for the opinions of people with opposing viewpoints.

• Multiple possibilities should be taken into account while making decisions. Weigh the advantages and disadvantages of each option. This can assist in minimizing the impact of anchoring bias and preventing rash or impulsive decisions.

• Feedback-seeking: Receiving feedback from others might be useful in identifying any biases or blind spots in our thinking. We can enhance our decision-making and lessen the impact of confirmation bias by asking for constructive criticism and feedback.

Addressing cognitive biases, inherent in human thinking, requires a multifaceted therapeutic approach. Cognitive-behavioral therapy (CBT) helps individuals recognize and challenge irrational thoughts, while Mindfulness-Based Cognitive Therapy (MBCT) cultivates present-moment awareness to observe biases without entanglement. Dialectical Behavior Therapy (DBT) focuses on emotion regulation and interpersonal effectiveness to mitigate impulsive decisions influenced by biases. Acceptance and Commitment Therapy (ACT) promotes psychological flexibility, aligning actions with values despite biases. Metacognitive Therapy (MCT) targets cognitive patterns directly, fostering adaptive thinking through awareness and restructuring. These therapies offer pathways to navigate cognitive biases, empowering individuals to make informed decisions aligned with their goals and values.

Online counseling services have grown in popularity recently, providing easily accessible mental health care to people all over the world. A variety of therapeutic choices, including CBT-based techniques, are offered by top psychologists in India via safe online channels platforms. Because of the ease and flexibility these services provide, therapy is now more accessible to people who might otherwise find it difficult to receive traditional in-person counselling.

Cognitive biases are a normal component of human cognition and have a variety of effects on our thinking, judgment, and conduct. We can improve our thinking and decision-making by developing strategies for minimizing the effects of the many forms of cognitive biases and how they can affect us. This may entail exercising critical thought, looking for alternate viewpoints, and weighing several possibilities before deciding. These actions will help us lessen the impact of cognitive biases and increase our capacity for rational, unbiased thought.

Contributed by: Dr (Prof) R K Suri, Clinical Psychologist & Life Coach &  Mr. CH Joseph, Counselling Psychologist