Name That Distortion
“I failed one test, so I’m going to fail the entire class.”
Overgeneralization
Thinking in extremes with no middle ground.
All-or-Nothing Thinking
You get constructive criticism and think, “I can’t do anything right.”
Overgeneralization
“I always mess things up.”
“Sometimes I make mistakes, but I also do things well.”
What technique involves identifying and challenging distorted thoughts?
Cognitive Restructuring
“If I’m not perfect, I’m a total failure.”
All-or-Nothing Thinking/Polarized Thinking
Assuming you know what others are thinking without evidence.
Mind Reading/Jumping to conclusions
Your friend cancels plans and you think it’s because they don’t like you.
Personalization
“They didn’t respond, they must hate me.”
“There could be many reasons—they might just be busy.”
What is it called when you look for evidence for and against a thought?
Reality Testing
“They didn’t text me back—they must be mad at me.”
Jumping to conclusions/Mind reading
Expecting the worst possible outcome.
Catastrophizing
You think, “I should always be strong and never feel anxious.”
Should Statements
“If I fail, my life is ruined.”
“Failure is uncomfortable, but I can learn and recover.”
What skill helps you stay in the present moment instead of spiraling?
Mindfulness
“I made a mistake at work, I’m getting fired for sure.”
Catastrophizing
Focusing only on the negative and ignoring the positive.
Mental Filter
After a good day, you think, “Something bad is going to happen.”
Fortune Telling/Jumping to conclusions
“I should never feel anxious.”
“Anxiety is a normal human emotion.”
What is the practice of replacing negative thoughts with balanced ones?
Reframing
“They got the job because they’re better than me in every way.”
Mental Filtering
Blaming yourself for things outside your control.
Personalization
You receive 10 compliments and 1 criticism—and only remember the criticism.
Mental Filter
“I’m not as good as them, so I’m worthless.”
“My worth isn’t based on comparison—I have my own strengths.”
What CBT tool tracks situations, thoughts, emotions, and behaviors?
Thought Record