Thinking Traps (Cognitive Distortions)
The inner critic uses this trap when it claims, "If I don't get an A on this test, I am a total failure".
What is all-or-nothing thinking (or black-and-white thinking)?
This is the first thing you must do before you can challenge or change a critical thought.
What is notice it (or bring awareness to it)?
Reframe this critic thought: "I can't do this, I give up".
What is "This is hard right now, but I can take it step-by-step" (or similar growth mindset statement)?
In CBT, this often happens when we avoid things that make us anxious, like giving presentations.
What is anxiety increases?
This distortion occurs when the inner critic takes one single bad event and decides it will happen every single time, saying, "I always mess up".
What is overgeneralization?
This is the most famous CBT question you can ask to see if the inner critic’s claim is actually true.
What is "What evidence do I have for this thought?"
Reframe this critic thought: "Nobody likes me here"
What is "I haven't gotten to know everyone yet, but I can find one person to talk to"
Gradually facing feared situations instead of avoiding them is called this CBT technique.
What is exposure (or gradual exposure)?
Your critic is using this trap when it jumps straight to the absolute worst-case scenario, like assuming an awkward look means you will lose all your friends.
What is catastrophizing?
This quick perspective-shift question asks you to imagine what you would say to someone you care about who is having the same harsh thought.
What is "What would I tell a friend in this situation?"
Reframe this critic thought: "I completely ruined the presentation by stuttering on that one slide"
What is "I made one small mistake, but I successfully shared the rest of the informatiom"
This CBT idea suggests that confidence doesn't always come first—you do this first instead.
What is taking action (or acting first)?
When you receive ten compliments but your mind fixates entirely on one minor piece of negative feedback, your critic is using this trap.
What is mental filtering (or disqualifying the positive)?
The goal of cross examining the critic is ______ thinking not ______ thinking?
What is accurate thinking, not positive thinking?
Reframe this critic thought: "I should be completely over my anxiety by now".
What is "Healing takes time, and I am making progress even if it is slow"
Even small steps, like speaking up once in class or attending a social event, teach your brain this important lesson.
What is "I can cope"?
This trap happens when the critic convinces you that you know exactly what other people are thinking about you, usually assuming they think you are boring or incompetent.
What is mind reading?
You think, "I'm going to fail this presentation because I feel nervous." What CBT question would help you challenge this thought?
What is "Is this fact or just a feeling?"
Reframe this critic thought: "I am a broken, worthless person"
What is "I am going through a difficult time right now, but my identity is not defined by my struggles"
This technique involves intentionally entering a situation that your inner critic fears in order to test your actual coping capacity and reduce anxiety over time.
What is exposure therapy?