Cognitive Distortions
Seeing only the worst possible outcomes of a situation.
A. Minimizing
B. Catastrophizing
Catastrophizing
Exaggerating the importance of your struggles, problems, and shortcomings.
A. Magnifying
B. Minimizing
Magnifying
Is trying to be perfect a rational way of thinking?
It is understandable that you might try to do things the right way at all times but it can be irrational to think that your behaviors will always be perfect!
The act of defining a problem; determining the cause of the problem; identifying, prioritizing, and selecting alternatives for a solution; and implementing a solution.
Problem solving
Deep breathing - Slowly inhale, then exhale. If it helps, you can say or think “in” and “out” with each breath. Feel each breath filling your lungs and note how it feels to push it back out.
Would this be something you would want to try in the future?
You see things in only two categories and think in absolute ways. If a situation falls short of perfect, you see it as a total failure.
A. All or Nothing Thinking
B. Emotional reasoning
All or Nothing Thinking
The belief that one is responsible for events outside of their own control.
A. Personalizing
B. Emotional reasoning
Personalizing
Recognizing only the negative aspects of a situation while ignoring the positive.
A. Emotional reasoning
B. Disqualifying the positive
Disqualifying the positive
Self monitoring is a skill that allows you notice the thoughts and situations that spark negative feelings and states of mind.
Do you think this skill would be easy or hard for you? Do you ever notice or catch yourself when you start thinking negative thoughts?
Move your body
Do a few exercises or stretches. You could try jumping jacks, jumping up and down, jumping rope, jogging in place, or stretching different muscle groups one by one. Short walk meditation, going for exercise, etc.
Do you think this action might help you?
Interpreting the meaning of a situation negatively with little to no evidence.
A. Catastrophizing
B. Jumping to Conclusions
Jumping to Conclusions
When you see other people or circumstances as the source of the problem without seeing how you may be contributing to it.
A. Blame
B. Catastrophizing
Blame
The belief that things should be a certain way.
A. Should statements
B. Overgeneralizing
Should Statements
Challenging a thought is a method to find out where and how your automatic thoughts are biased or irrational.
What is one irrational thought that you have?
Use math and numbers
Even if you aren’t a math person, numbers can help center you.
Try:
Would you want to give this a try?
Interpreting the thoughts and beliefs of others without adequate evidence.
A. Mind reading
B. Should statements
Mind reading
A cognitive distortion in which people reduce themselves or other people to a single - usually negative - characteristic or descriptor
A. Labeling
B. Jumping to conclusions
Labeling
Seeing a single or few negative events as a never ending pattern of defeat or failure.
A. Overgeneralizing
B. All or nothing thinking
Overgeneralizing
Altering thoughts is a practice that involves coming up with other explanations that are rational and positive to replace the negative distortions that have been adopted over time.
Can you alter one of your irrational or negative thoughts?
Imagine yourself leaving the painful feelings behind
Picture yourself:
Would you be willing to try this next time you are stressed?
The expectation that a situation will turn out badly without any evidence.
A. Fortune telling
B. All or Nothing Thinking
Fortune telling
The assumption that emotions reflect the way things really are.
A. Emotional reasoning
B. Disqualifying the positive
Emotional reasoning
When your mind decreases the importance of your desirable qualities and positive experiences.
A. Labeling
B. Minimizing
Minimizing
Grounding is a strategy that can help a person manage their traumatic memories or strong emotions. The purpose is to allow a person to step away from negative thoughts or flashbacks.
Choose from the grounding strategy category to learn more about grounding techniques.
Practice self-kindness and positive affirmations
Repeat kind, compassionate phrases to yourself:
Do you think this might work for you?