Cognitive Distortions
Rephrase the thought
Rational or Irrational?
Thought or Feeling?
CBT BASICS
100
Nothing every goes the way I want it to.
Overgeneralizing
100
I will never find a place to live.
It is going to be hard to find a place to live. I need to ask for help. I probably won't find the perfect place at first.
100
This sucks.
Can be rational
100
Lonely
Feeling. What is a thought you have when you feel lonely?
100
What does CBT stand for?
Cognitive Behavior Therapy
200
I'm a loser and can't do anything right.
Labeling Black and white thinking
200
No one loves me.
It feels like no one loves me. I'm lonely right now.
200
I am so mad!
Can be rational.
200
I'm so sad; how could this happen?
Thought. What is the feeling?
200

What CBT does

Connects thoughts, feelings and behaviors

300
It's all my mom's fault. If she had been more loving when I was a child...
Blaming
300
I can't do this anymore.
It's so hard right now.
300
Katie didn't say hi to me this morning, she doesn't like me.
Not rational. What other reasons might she not say hi?
300
I'm going to punch someone in the face.
Thought. What feeling is behind this thought?
300

The shape that represents CBT

Triangle

400
I should have never made that phone call.
Should statements
400
It won't ever change, why even bother?
It is frustrating how hard it is to get where I want to go.
400
It feels like I have nothing to live for.
Closer to rational. It recognizes that this is a feeling and not a fact. Feelings change!
400
Frustrated
Feeling. What would a thought be that goes with this feeling?
400

Diagnoses that CBT helps with

Depression, Anxiety, OCD
500
I am going to loose my job and then my housing and I will be homeless.
Jumping to conclusions, predicting the future
500
Everyone thinks I am stupid.
It feels like people are judging me.
500
My girlfriend is going to break up with me because we had a fight.
Not rational. Healthy relationships fight. What is the bit of truth in this thought?
500
I am worthless.
Thought. What is the feeling behind this thought?
500

3Cs

Catch It, Check It, Change It. 

M
e
n
u