Name That Error
You feel ugly, so you believe you must be ugly.
Feelings as Facts
“I only scored two goals. I missed the important shot.”
“I did well and scoring two goals is something to feel proud of.”
“I made a mistake, but I can try again.”
True
“Just because I feel something doesn’t mean…”
“…it’s true.” (Feelings as Facts)
You spill a drink and think, "I'm so stupid, I mess everything up."
Negative Labeling
“I didn’t get an A, so I’m not smart.”
“I’m still learning, and one grade doesn’t define my intelligence.”
“I should always be happy.”
Trap (Should Statements)
“If I make a mistake…”
“…I can learn from it.” (Setting the Bar Too High)
You get one answer wrong and forget about all the ones you got right.
Ignoring the Good
“My shoes are stained—I can’t wear them anymore.”
“It’s just a small mark. I can still use and enjoy them.”
“I feel like I’m a bad friend, so I must be one.”
Trap (Feelings as Facts)
“Not being invited doesn’t mean…”
“…I’m not liked.” (Mind Reading)
You believe someone is mad at you just because they didn’t say hi.
Mind Reading
“Everyone probably thinks I’m weird.”
"Some people might, but others like me just the way I am.”
“My team lost—it’s all my fault.”
Trap (Self-Blaming)
“Getting one bad grade doesn’t mean…”
“…I’m stupid or a failure.” (Negative Labeling)
You get a stain on your shirt and think your day is ruined.
Blowing Things Up
“If I feel this way, it must be true.”
“Feelings are important, but they’re not always facts.”
“It’s okay to feel sad sometimes.”
True
“It’s okay to feel sad because…”
“…all feelings are valid, and I don’t have to feel happy all the time.” (Should Statements)