Cognitive Distortions
Rephrase the thought
Rational or Irrational?
Thought or Feeling?
Mystery
100

"If I miss a day of school my future will be ruined."

Catastrophizing

100

I will never solve this math problem.

It is going to be hard to solve this math problem but I can ask for help. 

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. Period."

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

Who is SpongeBob SquarePants best friend?

Patrick Star duh.

300

You score two goals in your soccer game, but all you can think about is the shot you missed

Mental Filtering

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

How many noses does a slug have?

4

400

"Alicia is sad today. I probably did something to upset her."

Personalization

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
Would you rather be sticky for the rest of your life or itchy for the rest of your life?
Gross.
500

If I participate in class, I will embarrass myself and everyone will laugh in my face.

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

Name one thing you are looking forward to today.

You are a rock star!

M
e
n
u