Cognitive Distortions 1
Thinking in an extreme way, everything is either really good or really bad. Having a hard time seeing the possibilities in between.
What is All-or-Nothing Thinking/ Black-and-White Thinking?
When you believe something is a fact because of how you feel in the moment. (Ex: I feel stupid, so I must be stupid.) (Ex: I'm scared that something is going to happen, so something will happen.)
What is Emotional Reasoning?
What is Mental Filtering?
I saw my friends talking in the hallway between classes. They must have been gossiping about me.
What is Mind Reading?
If my crochet project comes out bad, I should just give up and not try.
"I don't have to be perfect, I do have to keep trying."
This is when you experience a single negative event and use it to define you or your experiences. You use a lot of words like "never" and "always".
What is Overgeneralization?
This is when we anticipate that things will turn out badly and act as if they already turned out that way.
What is Fortune Telling?
I wasn't productive today, so that must mean I'm completely worthless.
What is All or Nothing Thinking/Black-and-White Thinking?
You're about to do a presentation in class. “What if I mess up my words? What if everyone laughs? What if they think I’m stupid?"
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."
This is when we jump to the worst-case scenario or blowing a negative event out of proportion.
What is Catastrophizing?
This is when we see ourselves as the cause of negative events that we are not responsible for
What is Personalization?
My friends didn't invite me to hang out. I am such a loser.
What is Overgeneralization?
Your friend seems really down today and isn't talking much. "It must be because of something I did."
What is Personalization?
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 okay."
Assuming what other people are thinking about without checking the facts.
What is Mind Reading?
What is Should Statements?
I know she complimented me on my new outfit, but she was just being nice.
What is Disqualifying the Positive?
A friend makes a mean joke that hurts your feelings. "They were just kidding, I shouldn't be upset about that."
What is Should Statements?
My friends at program are graduating before me. Everyone else is better than me.
"Everyone grows and heals at their own pace."
Focusing only on the negative details and ignoring the positive ones.
What is Mental Filter?
Discounting or invalidating when anything positive happens
What is Disqualifying the Positive?
I'm going to try out for the school play even though I know I'm not going to get the lead role.
What is Fortune Telling?
I feel anxious about going on a plane which means that flying is not safe.
What is Emotional Reasoning?
My family doesn't agree with me, they must be against me.
"Disagreeing doesn't mean disliking." "We can have different opinions and still be okay."