Automatic Negative Thoughts

Examples of Distortions

100

What is an example of an automatic negative thought that would fall under the Labeling cognitive distortion?

• "I'm such an idiot."
• "She's a total failure."
• "I'm worthless."
• "He's a jerk."
• "I'm a terrible parent."

200

What is an example of an automatic negative thought that would fall under the Mind Reading cognitive distortion?

• "She thinks I'm boring."
• "My boss is disappointed in me."
• "He doesn't like me."
• "They think I'm not qualified."

300

What is an example of an automatic negative thought that would fall under the Catastrophizing cognitive distortion?

• "If I fail this exam, my life will be ruined."
• "I'll never find another job if I lose this one."
• "This headache must be something serious like a brain tumor."
• "If I make a mistake, everyone will think I'm a complete failure."
• "If my partner leaves me, I'll be alone forever."

400

What is an example of an automatic negative thought that would fall under the All-or-Nothing Thinking cognitive distortion?

• "If I can't do it right, I shouldn't do it at all."
• "I always mess everything up."
• "She's either my best friend or she doesn't care about me at all."
• "If I don't get an A, the entire effort was pointless."
• "I’m either successful or I’m a complete loser."

500

What is an example of an automatic negative thought that would fall under the Overgeneralization cognitive distortion?

• "Everyone always ignores me."
• "No one cares about what I have to say."
• "Every time I try something new, I fail."
• "I always mess things up."
• "Nothing good ever happens to me."

Reframe! That! Thought!

100

Negative Thought: "I didn't get invited to the party. No one likes me."

Reframe: "Not being invited to one event doesn't mean people don't like me. I have friends who value my company, and I can reach out to plan something else."

200

Negative Thought: "I feel anxious right now. Something terrible is going to happen."

Reframe: "Feeling anxious is uncomfortable, but it doesn't mean something bad will happen. I can practice calming techniques and focus on the present moment."

300

Negative Thought: "I haven't heard back from my friend; they must be mad at me.

Reframe: "There could be many reasons why my friend hasn't responded yet. I'll reach out and ask directly if everything is okay."

400

Negative Thought: "I made a mistake in my presentation. I'm such a failure."

Reframe: "Making mistakes is a natural part of learning and improving. I can use this experience to grow and do better next time."

500

Negative Thought: "I didn't finish everything on my to-do list today. I'm so lazy."

Reframe: "It's okay to not complete everything in one day. I accomplished a lot, and I can prioritize tasks for tomorrow."

Example AND Reframe

100

"Everyone at this party thinks I'm awkward."

Cognitive Distortion: Mind reading.

Reframe Example: "I'm feeling a bit self-conscious, but I can't actually know what everyone else is thinking. I'll focus on enjoying the conversation."

200

"If I speak up, everyone will think my ideas are stupid."

Cognitive Distortion: Fortune telling

Possible Reframe: "I can't predict how others will react. I'll share my ideas confidently and trust that they have value."

300

"I'll never find a job I enjoy and then I'll be stuck in a boring job and eventually quit and have no money."

Cognitive Distortion: Catastrophizing.

Possible Reframe: "Finding the right job takes time and exploration. I'll focus on my strengths and interests and keep seeking opportunities."

400

"He didn't text me back, so he must be angry with me."

Cognitive Distortion: Mind reading.

Possible Reframe: "I don't know the reason why he hasn't responded yet. There could be many reasons. I'll give him the benefit of the doubt and not jump to conclusions."

500

"I didn't get the promotion this time. I'll never advance in my career."

Cognitive Distortion: Overgeneralization.

Possible Reframe: "Not getting this promotion doesn't mean I'll never advance. Career paths often have ups and downs, and I can continue to work hard and seek opportunities for growth."

ANTs Quiz

100

Why are they called "automatic" thoughts?

ANTs come into our heads without us knowing or wanting them to, and we often don't think too deeply about their accuracy. 

200

What are the three points of the CBT triangle?

Thoughts, Feelings/Emotions, Behaviors/Actions

300

What are some questions we can ask ourselves to examine the evidence?

• What is the actual evidence for this thought?
• What evidence do I have that this thought might be exaggerated or distorted?
• Have similar situations in the past turned out differently?
• Am I assuming the worst-case scenario without sufficient evidence?
• What would a trusted friend or therapist say about this thought?

400

Give three examples of ways to untwist your negative thinking 

refer to worksheet!

500

How can you tell when a thought isn't an automatic negative thought?

The thought is positive, focused on what you can control and supported by evidence

True or False

100

True or False: All-or-Nothing/Black-and-white thinking is seeing things only in extremes, with no middle ground or shades of gray.

True.

200

True or False: Catastrophizing involves blowing things out of proportion and imagining the worst-case scenario.

True. 

300

Question 2: True or False: Mind reading is accurately predicting what others are negatively thinking about you because there is evidence to support it. 

False. 

400

True or False: Labeling involves accurately describing someone's behavior based on observable actions.

False.

500

True or False: Overgeneralization is when you view a single negative event as a never-ending pattern of defeat.

True.