Name that Distortion
Seeing people, situations, or yourself as completely good or completely bad, with no middle ground.
All-or-nothing thinking
I got ten compliments and one criticism, and all I can think about is the criticism.
Mental Filter
Reframe "I'm a failure" after a bad test grade.
"I did poorly on this test, and I can change how I study."
"Should," "must," "ought to," "have to."
Should statements
After one mistake: "I'm a loser."
Labeling
Reducing yourself or others to a harsh, fixed identity after a mistake or a difficult situation.
Labeling
My boss ruined my whole week. It's his fault I'm miserable.
Blaming
Reframe "Everyone at the party hated me."
"A couple of conversations were awkward, but others went fine."
"Always," "never," "everyone," "no one."
Overgeneralization
"I just know they're going to say no."
Fortune telling
Believing something must be true because it feels true emotionally.
Emotional Reasoning
Everyone my age owns a home and has a career. I'm so far behind.
Comparison thinking
Reframe "I should never feel anxious."
"Anxiety is a normal human emotion, and I can cope with it."
"It was nothing." "Anyone could have done it." "It doesn't count."
Discounting the positive
"I feel stupid in meetings, so I must be stupid."
Emotional reasoning
Predicting negative outcomes as if they are certain, without evidence.
Fortune Telling
My friend was quiet at dinner. I must have upset her.
Personalization
Reframe "If I don't get this job, my life is over."
"It would be disappointing, but I'd have other options."
Perfect," "ruined," "total failure," "completely."
All-or-nothing thinking
"She didn't smile at me, so she must be annoyed with me."
Jumping to conclusions (mind reading)
Making negative assumptions without enough facts or evidence, including about what others think or what will happen
Jumping to conclusions (accept mind reading or fortune telling as partial credit)
I made one error in the report, and it's a disaster. Meanwhile, my award was no big deal.
Magnification and minimization
Reframe "I feel like a fraud, so I must be one."
"Feeling like a fraud is a feeling, not evidence. My track record shows I'm capable."
A spiral of "What if...? And then what if...?"
Catastrophizing
"I stumbled on one word, so the presentation was ruined, and now I'll get fired."
Catastrophizing