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 focus on a specific negative quality in yourself and overexaggerate it.

What is Magnification

300

This happens when we believe that something is true just because we feel like it

What is Emotional Reasoning

400

This is when we conclude that someone is thinkingnegatively 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 without looking at any other positives.

What is Mental Filter

Types 2

100

This is when we apply simplistic and unfair definitions to ourselves that are probably wrong or innacurate.

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 see them as small and unimportant

What is Minimization

500

This is when you do not take responsibility for your role in a situation and place blame on others

What is Blaming

Examples 1

100

She broke up with me last night. Now I'll never meet anyone.

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

200

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

What is Mind Reading

300

My neighbor is moving to a new place. It must be because they hated living next to me!

What is personalization

400

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

What is Disqualifying the Positive OR What is Minimization

500

I should have done better on that test

What is Should Statements

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 feel guilty. That means I must be a horrible person."

"I feel guilty for something I did." "Feeling guilty means that I have remorse and I can handle this situation differently in the future."

Potpourri

100

Fortune Telling and Mind Reading are types of what cognitive distortion?

What is Jumping to Conclusions

200

True or False: cognitive distortions are patterns of thinking that developed originally to protect us?

What is True

300

Type of cognitive distortion that makes us feel guilty.  This distortion create unrealistic expectations.

What are "Should" statements.

400

What is the skill that we can use to help with cognitive distortions.

Catch It. Check It. Change It.

500

How do you "Check It" for a cognitie distortion

What is look at the evidence for and evidence against the thought