Cognitive Distortions
Believing that if one thing goes wrong, everything else will go wrong too.
What is overgeneralization
CBT teaches that this comes first & influences how you feel and act.
What is a thought
This CBT strategy involves doing meaningful activities to improve mood.
What is behavioral activation
This grounding skill helps you stay present by using all five senses.
What is the 5-4-3-2-1 technique
This thinking error involves assuming the worst possible outcome will happen.
What is catastrophizing
Avoiding a party after thinking “Everyone will judge me” shows this CBT connection.
What is the thought-feeling-behavior cycle
You might use this skill when you don’t feel motivated but know an activity helps.
What is “act first, feel late
Splashing cold water or holding ice is part of this distress tolerance skill.
What are TIP skills
A common distortion where you only focus on the negatives and ignore the positives.
What is mental filtering
CBT teaches that changing this can lead to changes in emotions and actions.
What are your thoughts
Doing this with a friend or setting a specific time helps increase follow-through.
What is scheduling activities
This type of exposure helps reduce anxiety over time by facing fears gradually.
What is systematic desensitization (or exposure therapy)
Saying “I should always do everything perfectly” is an example of this distortion.
What is “should” or “must” thinking?
In CBT, these three things are always connected and influence one another.
What are thoughts, feelings, and behaviors
An example of this skill is taking a walk, listening to music, or drawing
What is engaging in a pleasant activity
A tool used in CBT to track how thoughts lead to feelings and actions.
What is a thought journal or record
This distortion is when you blame yourself for things outside of your control.
What is personalization
This is what happens when you believe your thoughts are facts without evidence.
What is cognitive fusion
This is the CBT term for doing the opposite of what your mood urges you to do.
What is opposite action
This technique helps you step back from your thoughts instead of reacting to them.
What is cognitive defusion