Cognitive Distortions
The belief that things should be a certain way.
"Should" Statements
"They complimented my new haircut, but they only said it to be nice."
Disqualifying the Positive
I ate a piece of pie at the picnic. I am going to get diabetes.
A deep, foundational conviction about yourself, other people, and the world.
Core Belief
You got a flat tire. "This always happens to me. I have terrible luck."
This is only the second flat tire I've had in my lifetime. This is frustrating, and I feel unlucky in this moment.
Thinking in absolutes, such as "always," "never," or "every."
All-or-Nothing Thinking (Black and White Thinking)
You send a text message and don't hear back right away. Your stomach tightens. "They are upset with me."
Jumping to Conclusions
"Everyone thinks I'm weird."
Mind Reading
A structured decision-making and cognitive tool used to challenge unhealthy patterns of thinking.
Cost-Benefit Analysis
"I only won because there was no competition."
I put forth my best effort and won. I deserve to feel proud of this win, no matter the competition involved.
Accepting our emotions as fact.
Emotional Reasoning
You meet one rude person from a town and now think everyone from that town is mean.
Overgeneralization
"I never have anything interesting to say."
All-or-nothing thinking (Black and White Thinking)
Rapid, habitual streams of inner dialogue or mental images that pop into your head instantly in response to a trigger.
Automatic thoughts
"It's my fault that my parents are divorced. If I was a better child, this would not happen."
"It is not my fault that my parents are divorced. I am a child of my parents, not the manager of their marriage."
The tendency to believe everything others say and do is about you.
Personalization
Minimization
"I am an annoying person."
Labeling
Mental habit of noticing, remembering, and reacting to bad things more than good things.
Negativity Bias
"He never cleans up after himself after eating. He is so lazy!"
"He often does not clean up after himself."
"He often leaves a mess. I wonder if he notices he does this?"
"I noticed you left crumbs on the table. Could you wipe the table after you are done eating each time?"
Mental Filter
Fallacy of Fairness
"My partner is cheating on me. I know this because I saw them smiling and talking to someone else and I am feeling jealous."
Emotional Reasoning
A cognitive-behavioral therapy technique used to stop mental spirals; challenges worst-case assumptions.
Decatastrophizing
"It's unfair that my friend makes more money working a similar job."
"I might not make as much, but I am grateful for the job I have."
"Our situations are different and it is not helpful to compare."