Thinking Traps

Thinking

100

This is when we see things in black and white categories. There is no grey area.

All-or-Nothing Thinking

200

This is when we see a single negative event as a part of a never-ending streak of failure. We use words like "always," "never," "everybody".

Overgeneralization

300

This happens when we blow a negative event out of proportion.

Magnification or Catastrophizing

400

This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence.

Mind Reading or Personalization

500

This is when we pick out one negative detail in a situation and dwell on it exclusively.

Discounting the Positive

Traps

100

This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.

 Labeling

200

This is when we anticipate that things will turn out badly and act as if they already turned out that way.

Worst Case Scenario/Future Failure Trap

300

This is when we see ourselves as the cause of negative events that we are not responsible for.

Personalization

400

This is when we look at strengths/positives and ignore them.

Discounting the positives

500

This is when we call ourselves names based on a mistake, instead of focusing on the situation.

Labeling

Examples

100

I argued with my best friend yesterday. Now I'll never meet friends.

All-or-Nothing Thinking OR Overgeneralization

200

My friend did not say anything about my new haircut. They must think it is ugly!

Worst Case Scenario or Mind Reading

300

She is not talking to me because she does not like having me as a friend or is mad at me.

Personalization

400

I know my friends complimented me on my new outfit but they were just being nice.

Discounting the Positives

500

I am not good at this and cannot contribute anything to anyone.

Labeling

Reframing practice

100

"I will never be happy"

Examples: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."

200

I should get all As in school. 

Examples: "I wish I could get all As in school but it is normal to make mistakes sometimes." "I want to get As in school because it makes me feel good. I will do my best and accept whatever grades I get."

300

He didn't say Hi to me this morning so he must be mad at me for something I did.

"There are many reasons why he did not say Hi to me. It's probably not personal." "I will check in with him later and make sure everything is ok"

400

I am feeling nervous about going to the party tomorrow so I should just cancel my plans now.

"I can practice my coping skills if I start to feel anxious and I can leave the party if I start to panic. But I should at least give it a try." "I have been to these types of parties before and I have never had a panic attack. I will probably be fine."

500

I have had a terrible contest/tournament. I must be terrible at it.

"Making mistakes in contests/tournaments is common and it happens occasionally. There is no need to criticize myself for making mistakes." I can continue to work on my skill." "I am under a lot of stress during the contest/tournament, but I will get better at it."