Types
This is when we see things in strict categories with no grey area.
All-or-Nothing Thinking or Black and White Thinking
This is when we apply simplistic and unfair definitions that are probably wrong or incomplete on ourselves and others; an example could be thinking "I am a failure."
Labeling
She broke up with me last night. Now I'll never meet anyone.
Overgeneralization OR Catastrophizing
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".
Overgeneralization
This is when we anticipate that things will turn out badly and act as if they already turned out that way.
She did not say anything about my new haircut. She must think it is ugly!
Mindreading
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."
This happens when we blow a negative event out of proportion.
Catastrophizing
This is what it's called when you "should" all over yourself!
Judging
I'm feeling distant from my friend, our relationship must be crumbling.
Feelings are facts
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."
This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence; we feel we know what they are thinking.
Mindreading
This happens when we assume our emotional experiences perfectly match reality.
Feelings are facts
I got a good score on this math test after studying hard, but it doesn't really matter because I didn't do well on another test this week.
Disqualifying the Positive OR Mental Filtering
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."
This is when we pick out one negative detail in a situation and dwell on it exclusively.
Mental Filtering
This occurs when we only believe or hold on to the negatives, and find reasons that non-negative events or outcomes don't count.
Disqualifying the Positive
I am mentally ill and cannot contribute anything to anyone.
Labeling. *Reframe!* I am living with a mental illness and I have a lot to offer to this world! Mental illness does not define who I am as a person!
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 doctor to check it out." "I am under a lot of stress and my body is probably telling me I need to take it easy."