Name That Distortion
This distortion involves seeing things in black and white categories with no middle ground.
What is all or nothing thinking?
“I made one mistake in my presentation, so I’m terrible at my job.”
What is overgeneralization?
Instead of “I always mess things up,” you remind yourself of times you succeeded.
What is challenging overgeneralization with evidence?
Twisted: “Nobody likes me.”
Healthier response:
What is “Some people may not connect with me, but others do”?
You ask, “What actual facts support this thought, and what facts don’t?”
What is examining the evidence?
You assume you know what others are thinking, usually something negative, without evidence.
What is mind reading?
“They didn’t text me back yet—they must be mad at me.”
What is making an assumption?
Instead of assuming what others think, you consider multiple explanations.
What is generating alternative interpretations?
Twisted: “This will be a disaster.”
Healthier response:
What is “It might be challenging, but I can cope”?
You test your belief by trying something instead of just assuming the outcome.
What is an experimental technique?
You expect the worst-case scenario to happen, even when it’s unlikely.
What is catastrophizing?
“If I don’t do this perfectly, it’s a complete failure.”
What is all-or-nothing thinking?
Instead of expecting disaster, you estimate realistic probabilities.
What is decatastrophizing?
Twisted: “I failed, so I’m a failure.”
Healthier response:
What is “I failed at this, but that doesn’t define me”?
You consider, “What would I say to a friend who had this thought?”
What is the double standard method?
You take one negative event and see it as a never-ending pattern of defeat.
What is overgeneralization?
“I feel anxious, so something bad must be about to happen.”
What is emotional reasoning?
Instead of harsh self-judgment, you speak to yourself as you would a friend.
What is self-compassion or reframing?
Twisted: “They ignored me on purpose.”
Healthier response:
What is “There could be many reasons—they might just be busy”?
You look for more perspectives than just the two extremes.
What is thinking in shades of grey?
You blame yourself for events outside your control or take things too personally.
What is personalization?
“I got praised, but that doesn’t count—they were just being nice.”
What is discounting the positive?
Instead of “I must succeed,” you shift to “I’d prefer to succeed, but I can handle it if I don’t.”
What is cognitive restructuring of “should” statements?
Twisted: “I shouldn’t feel this way.”
Healthier response:
What is “Feelings aren’t right or wrong—they just are”?
You rate how strongly you believe a thought before and after reviewing evidence.
What is cost-benefit analysis?