Types 1
Types 2
Examples 1
Reframing practice
Skills
100

This is when we see things in black and white categories. There is no grey area.

What is All-or-Nothing Thinking

100

This distortion makes someone believe that neutral events—like others’ moods or comments—are caused by their body or eating.

What is Personalization

100

She broke up with me last night. Now I'll never meet anyone.

What is Overgeneralization?

100
"I will never be happy"
Examples: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."
100

This ACT skill involves noticing a thought without treating it as a fact or command.

What is cognitive defusion?

200
This is when we see a single negative event as a part of a never-ending streak of failure. We use words like "always," "never," "everybody".
What is Overgeneralization
200

This is when we see a single negative event as a part of a never-ending streak of failure

What is Over-Generalization

200
She did not say anything about my new haircut. She must think it is ugly!
What is Mind Reading
200
I should give my friend money because he asked me for it.
Examples: "I wish I could loan him money but I cannot afford it." "I want to give my friend money because it makes me feel good and I have enough to spare."
200

This CBT skill helps you respond to an eating-disorder thought with a more balanced, compassionate statement.

What is reframing or ED vs. HS dialogues

300

This happens when we blow a negative event out of proportion, making it matter "too much"

What is Magnification or Catastrophizing

300
This is when we see ourselves as the cause of negative events that we are not responsible for.
What is Personalization
300

She is moving to a new apartment because she does not like having me as a neighbor.

What is personalization or mind-reading

300
He didn't say Hi to me this morning so he must be mad at me for something I did.
"There are many reasons why he did not say Hi to me. It's probably not personal." "I will check in with him later and make sure everything is ok"
300

Which skill involves asking, “What evidence supports this thought—and what evidence doesn’t?”

What is reality checking?


400

This is when we conclude that someone is acting negatively towards us or thinking negatively of us without checking it out or seeking other evidence.

What is Mind Reading

400
This is when we look at our strengths and trivialize them.
What is Minimization
400

“If my body doesn’t look exactly how I want today, I feel like it looks terrible.”
What distortion is being used here?

What is all-or-nothing thinking?

400
I know I am going to have a panic attack when I go the party tomorrow so I should just cancel my plans now.
"I can practice my coping skills if I start to feel anxious and I can leave the party if I start to panic. But I should at least give it a try." "I have been to these types of parties before and I have never had a panic attack. I will probably be fine."
400

A client thinks, “My jeans feel tighter today, so I must be gaining weight and losing control.”
Which skill would help them slow down, separate feelings from facts, and look for objective evidence?

What is Check the Facts?

500

This distortion happens when someone focuses only on a body feature they dislike and ignores their whole body.

What is mental filter?

500
Types of statements make us feel pressured, guilty or resentful that we use to motivate ourselves to do things and create unrealistic expectations.
What are "Should" statements.
500

“I feel uncomfortable and anxious in my body today, so my body must be wrong or unsafe.”

What is emotional reasoning?

500
I have had a headache for two days. I must have a brain tumor.
"Headaches are common and happen occasionally. There is no need to worry." "If my headache doesn't go away in a day I will make an appointment with my PCP to check it out." "I am under a lot of stress and my body is probably telling me I need to take it easy."
500

You notice the thought: “Everyone else is doing recovery better than me.”
Name the distortion and one compassionate response.

What is comparison/mental filtering?
Compassionate response:
“My recovery is my own process, and I don’t see others’ full struggles.”


M
e
n
u