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 Magnification or Catastrophizing

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

500

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

What is Mental Filter

Types 2

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

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

300

This is when we see ourselves as the cause of negative events that we are not responsible for.

What is Personalization

400

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

What is Minimization

500

This is an extreme example of turning positive events into negative ones.

What is Disqualifying the Positive

Examples 1

100

"I got a B on my test, so I'm a complete failure."

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

200

"If I forget my lines in the school play, everyone will laugh at me and I'll never live it down."

Catastrophizing

300

She is moving to a new apartment because she does not like having me as a neighbor.

What is personalization

400

"Sure, I got an A, but the test was easy. It doesn't count."

What is Disqualifying the Positive OR What is Minimization

500

"I forgot my homework. I'm so lazy."

What is Labeling. 

Reframing practice

100

"Everyone thinks my presentation was stupid."

"I don't actually know what other people are thinking. Some may have liked it."

200

"I'm going to fail the basketball tryout."

"I can't predict the future. I can practice and do my best."

300

My friend 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 got left out once. Nobody ever wants to hang out with me."

"Being left out this time doesn't mean it always happens."

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."