Cognitive Distortions

Types 1

100

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

What is All-or-Nothing Thinking

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

300

This happens when we blow a negative event out of proportion.

What is Catastrophizing

400

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

What is jumping to conclusions

500

This is when we pick out one negative detail in a situation and dwell on it exclusively.

What is Mental Filtering

Types 2

100

This is when we unreasonably take responsibility for situations or others' behavior

What is personalization

200

This is when we anticipate that things will turn out badly and act as if they already turned out that way.

What is Jumping to conclusions (Fortune Telling)

300

When a statement/thought included the words "always" or "never" it is probably this

What is overgeneralization

400

This is when we look at our strengths and minimize them.

What is mental filtering, specifically disqualifying the positive

500

This cognitive distortion is common among perfectionists/people who put unrealistic expectations upon themselves

What is "should statements"

Examples 1

100

She broke up with me last night. She doesn't want to be with me, no one else will either.  I'll be alone forever. 

What is All-or-Nothing Thinking OR What is Overgeneralization

200

My child failed a test at school. I'm the worst parent in the world, for letting this happen. 

What is personalization

300

I woke up in a good mood this morning. I gave a presentation that went really well. I had a great lunch and had a good conversation with a friend. On the way home I got a nail in my tire.  This was the worst day ever. 

What is mental filter

400

I know she complimented me on my new outfit but she was just being nice.

What is Disqualifying the Positive OR Mind reading or Mental Filter

500

I made a mistake at work. I'm going to get fired, and this will follow me to every new job I try to apply to.  I'll end up without a job forever.  I'll lose my car and my apartment. 

What is catastrophizing 

Reframing practice

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."

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."

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"

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."

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."

Random

100

My thoughts are true facts.

What is False?

200

CBT stands for what

What is Cognitive Behavioral Therapy?

300

Another term for distorted thinking is

What is Cognitive Distortion?

400

This is the first step to eliminating negative thinking

What is noticing my thoughts

500

True or false: the goal is always think positive

What is False, the goal is healthy/realistic thinking!