Types 1
Types 2
Examples 1
Reframing practice
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."
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

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

What is Mind Reading?

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

This happens when we assume the worst case scenario is going to happen.

What is Catastrophizing?

300

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

What is Personalization?

300

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

What is personalization?

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

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 or positives in a situation and lessen 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 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

Types of statements make us feel pressured, guilty or resentful that we use to motivate ourselves to do things and create unrealistic expectations.

What are "should" statements?

500

This is when we completely ignore the positive aspects of an event.

What is Disqualifying the Positive?

500

I never do a good enough job on anything.

What is All-or-Nothing Thinking?

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."
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