Types 1
Types 2
Examples 1
Reframing practice
Mystery
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 is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
What is Labeling
100
She broke up with me last night. Now I'll never meet anyone.
What is All-or-Nothing Thinking OR 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

Who's the oldest, John Brittany or Meghan?

Brittany duh

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 anticipate that things will turn out badly and act as if they already turned out that way.
What is Fortune Telling
200

He did not say anything about my new haircut. He must think it is ugly!

What is Mind Reading

200

I should give my friend money because he asked me for it, but I need it for myself

“I want to help my friend, but I also need to take care of my own needs. It’s okay to say no or set a boundary.”

200

Who's the youngest client?

Novee

300
This happens when we blow a negative event out of proportion.
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

They are moving to a new apartment because they do not like having me as a neighbor.

What is personalization

300

We got into a fight last night, and I feel bad about things I said. It's the middle of the day and I haven't heard from him, he's definitely going to leave me.

"I can reach out and take responsibility for the things I said and work towards repair."

300

How does Brittany eat poptarts?

Crust first, then breaks apart the middle

400
This is when we conclude that someone is acting negatively towards 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

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

What is Disqualifying the Positive OR What is Minimization

400

I'm unloveable and no one wants me

“I am worthy of love, even if I’m struggling to see it right now.”


“I may feel rejected or alone, but that doesn’t define my worth or my ability to be loved.”

400

What pokemon tattoos does John have?

Squirtle and Haunter

500
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter
500

This distortion dismisses positive evidence as chance or error, keeping negative beliefs intact.

What is Disqualifying the Positive

500

I am mentally ill and cannot contribute anything to anyone.

What is Labeling. Reframe! I am living with a mental illness and I have a lot to offer to this world! Mental illness does not define who I am as a person!

500

I always mess everything up, what's the point of trying?

“I’m thinking in extremes right now. This isn’t true all the time, and my efforts still matter.”

500

What other country does Meghan have citizenship in?

Ireland

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