Types 1
Types 2
Examples 1
Examples 2
Reframing
100

We have to be perfect or we're a failure - there is no middle ground or shades of grey. 

What is Polarized, Black and White, or 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

"If I can't pass this test, I'm giving up on studying science in the future."

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

100
"I was the first in line, but they didn't let me inside first."

What is Fallacy of Fairness? 

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 Catastrophizing?

200

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

What is Jumping to Conclusions? 

200
"I am a loser."

What is Labeling Ourselves? 

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

If someone gives you a compliment or if someone says something positive about you, you dismiss it as not being true. 

What is Disqualifying the Positive? 

300

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

What is Personalization?

300

"She didn't sit with me at lunch, so she must be annoyed with me."

What is personalization?

300
"My teacher flunked me."

What is blaming? 

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

We take the negative details and magnify them while filtering out all the positive aspects of a situation. 

What is Filtering and Magnetizing? 

400

This is when we hold another person responsible for every problem we have or we blame ourselves. 

What is Blaming? 

400

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

What is Disqualifying the Positive? 

400

I know my friend is lying to me, because I feel like they are hiding something from me. 

What is emotional reasoning? 

400

I know I am going to have anxiety when I go to the dance, so I should just plan on not going now. 

"I can practice my coping skills if I start to feel anxious and I can leave the dance if I need to, but I should at least give it a try." 

500

You decide something is true, or make a judgement about something before having enough information to be sure you're right. 

What is Jumping to Conclusions? 

500

We form strict rules and expectations. 

What is Should's? 

500

"I missed a week of school, which means I may not get in all of my assignments, and I'll fail all my tests coming up, and then never make it to high school."

What is Catastrophizing? 

500
"I was so proud of my test score, until I saw my friend got a much better score."

What is Self-Comparison?

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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