Work & Career
Your supervisor gives you one piece of constructive feedback. You think, “I'm terrible at my job.”
What is Labeling
Having a negative thought automatically means the thought is accurate
False
Reframe: “I made a mistake at work, so I'm incompetent.”
I made a mistake, and I can correct it and learn from it. (or similar)
“I feel embarrassed, so everyone must have noticed and judged me.”
Mind reading, possibly emotional reasoning
Your partner is quiet after work. You assume they are angry with you.
Mind reading
You send an email and don't receive a response for several hours. You think, “My boss is upset with me.”
What is Mind Reading
Two adults can interpret the same workplace feedback in different ways.
True
Reframe: “My friend hasn't called, so they don't care about me.”
“I don't know why they haven't called. I can check in instead of assuming.” (or similar)
“I got passed over for one promotion, so my career is going nowhere.”
Overgeneralization
A friend cancels plans once, and you think, “Nobody ever makes time for me.”
Overgeneralization
small error in a report and think, “I'm going to get fired.”
What is Catastrophizing
Challenging a cognitive distortion means pretending a problem does not exist.
False
Reframe: “I will never recover from this financial setback.”
“This is difficult, but I can review my options and take one step at a time.”
“If this presentation isn't flawless, the entire meeting will be a disaster.”
Catastrophizing and all-or-nothing thinking
After an argument, you think, “This relationship is doomed.”
Catastrophizing
You receive positive feedback on a project but focus exclusively on one minor criticism. Your partner seems stressed, and you automatically blame yourself for their mood.
What is Mental filter
A thought can feel convincing even when the evidence for it is weak.
True
Reframe: “I have to keep everyone happy, or I'm a bad person.”
“I can care about others without being responsible for everyone's feelings.”
“I should be further along in life by now.”
Should statements
Your partner seems stressed, and you automatically blame yourself for their mood.
Personalization
You believe, “If I'm not the highest performer on the team, I'm a failure.”
What is All-or-nothing thinking
A more balanced thought must always be positive.
False- A balanced thought should be realistic and evidence-based, not artificially positive.
Reframe: “If I ask for help, people will think I'm incapable.”
“Asking for help can be responsible and effective; I don't know what others will think.”
“I know the new team won't respect me.”
Fortune-telling
You think, “If my partner really loved me, they would know what I need without me asking.”
Should statements or rigid expectations