A
This distortion is where we see things as completely successful or completely unsuccessful
All-or-Nothing Thinking
This distortion applies unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
Labeling
"I should always be able to control my emotions"
Example of a Should Statement
This distortion assumes the worst possible outcome will happen
Catastrophizing
This distortion assumes they know what another person is thinking
Mind Reading
This distortion assumes something is true because it feels true
Emotional Reasoning
This distortion anticipates that things will turn out badly and act as if they already turned out that way.
Fortune Telling
"She did not say anything about my new haircut. She must think it is ugly!"
Example of Mind Reading
This distortion primarily disregards the positive and focuses on the negative
Disqualifying the Positive
This distortion uses rigid expectations about how others SHOULD behave
Should Statements
“If I don't do it perfectly, I failed.”
Example of All or Nothing Thinking
"If I lose this job, my entire life is ruined"
Example of Catastrophizing
What distortion is this?
Your therapist looks serious during a session, and you think:
“She's disappointed in me.”
Mind Reading
“I made a stupid decision, so I'm stupid.”
Example of Labeling
“Everyone said I did a great job, but they're probably just being nice.”
Example of Disqualifying the Positive
True or False: Feelings are real, but they aren't always proof that our interpretation of a situation is accurate.
True (Emotional Reasoning)
Someone says:
“I'm going to embarrass myself during my presentation.”
What is one question you could ask them to challenge this thought?
Possible answer:
“What evidence do you have that you will embarrass yourself?” (fortune telling)
What's the difference between “I made a mistake” and “I'm a failure”?
The first describes a behavior/event; the second assigns a global negative identity to the person (labeling)
“I already know this conversation is going to go badly.”
Example of Fortune Telling
What's the best CBT question to challenge mind reading?
A. “How do I feel?”
B. “What evidence do I actually have that they think that?”
C. “Why am I always like this?”
D. “What could go wrong?”
Answer: B
Which is an example of labeling?
A. “I made a mistake.”
B. “I need to study more.”
C. “I'm an idiot.”
D. “That test was difficult.”
Answer: C
True or False: Should statements can create pressure, guilt, and disappointment when reality doesn't match our expectations.
True
“If I don't get this apartment, I'll never find another one and I'll end up homeless.”
hint: 2 answers
Example of Catastrophizing + Fortune Telling
What's a healthier response to: “I only succeeded because I got lucky.”
“Luck may have played a role, but I also put in effort and had skills that contributed to the outcome.” (disqualifying the positive)
Give two alternative explanations for why someone might not respond to your text.
They're busy, their phone died, they're sleeping, they forgot, they're dealing with something