Types 1
Types 2
What would you say to a friend?
Reframing 1
Reframing 2
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.

This is really sad right now, but you are a great person and will have plenty of chances to meet someone new.
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."
100

Student worries about failing an exam --> Jumps to the conclusion that failing exam would mean they will never succeed in life

Counterevidence examples: Many people who are successful have failed exams. Sometimes there are ways to make up for a bad exam grade. One exam does not determine the future

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!

She is distracted, what matters is if you like it, I think it looks great too.

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."
200

Other possible outcomes for catastrophizing: If I am late for my job interview, they will never hire me and they will tell other companies around that they should not grant me an interview either.

Examples ... Positive prediction: I will own the mishap and they will commend my vulnerability. Neutral prediction: They could be running late too and not notice. Less negative: I might not get this job, but they will not tear me down to anyone else.

300
This happens when we blow a negative event out of proportion.
What is Magnification or 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.

People move all the time, I'm sure it is not about you.

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"
300

Other possible outcomes for ... My friend didn't respond to my text, they must be tired of me and don't want to be friends anymore.

Examples: My friend: is busy right now, has not seen my text, is having a bad day, didn't charge their phone ...

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 and trivialize them.
What is Minimization
400

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

You look great and should accept the honest compliment because she has no reason to lie.

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."
400

How would you talk to a friend differently: I forgot my wallet at home after going to the store and getting in the checkout lane; I'm so stupid, I mess everything up, this is humiliating. 

Examples: You're only human. Everyone makes mistakes. You are doing your best. No one is fixated on you, people are thinking about their own lives.

500
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter
500
This is an extreme example of turning positive events into negative ones.
What is Disqualifying the Positive
500

I am incapable and cannot contribute anything to anyone.

You have so much good to give in this life and you contribute a lot to your friends and family just the way you are.

500

I have had a headache for two days. I should prepare for the worst.

"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."

500

Reframing emotionally charged language: I should never have done that, now everything is ruined.

Examples: It would've been nice if I did not do that, but I can't change the past. Some things might be a bit tricker now, but I have solved problems like this before.

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