Types 1
This is when we see things in black and white categories. There is no grey area. We use words such as all, nothing, never etc.
All-or-Nothing Thinking
This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
Labeling
She broke up with me last night. Now I'll never meet anyone. What thinking trap is this?
All-or-Nothing Thinking OR Overgeneralization
Reframe this thought: "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."
What is another name for thinking traps?
Cognitive distortions
This is when we pick out one negative detail in a situation and dwell on it exclusively.
Negative Filter
This is when we anticipate that things will turn out badly and act as if they already turned out that way.
Fortune Telling
She did not say anything about my new haircut. She must think it is ugly! What thinking trap is this?
Mind Reading
Reframe this thought: I should make sure that I stay up late so I can text my friend back.
Examples: "My friend cares about me. I can just tell them I am going to bed now and won't be able to reply again until the morning. They will understand".
How can watching TV help to reverse thinking traps?
Because identifying negative thought patterns in other people can help you to identify when you are falling into a thinking trap.
This is when we assume we know what someone is thinking or feeling
Mind Reading
This is when we see ourselves as the cause of negative events that we are not responsible for.
Personalization
My friend is not herself today, it must be because of something I said. What thinking trap is this?
personalization
Reframe this thought: 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"
Why are "Should" statements/thoughts a thinking trap?
Should statements make us feel pressured, guilty or resentful. We use them to create unrealistic expectations.
What is Magnification or Catastrophizing?
This happens when we blow a negative event out of proportion.
What is Minimization?
This is when we look at our strengths and trivialize/ reduce them.
Provide an example of Disqualifying the Positive OR Minimization
eg. I know she complimented me on my new outfit but she was just being nice.
Reframe this thought: I know I am going to be anxious if 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 call my parents to leave the party if I start to panic. I should at least give it a try." "I have been to slumber parties before and not been anxious. I will probably be fine."
How are thinking traps automatic thoughts?
Because they are repeated ways of thinking about situations that are instantaneous and pop up out of nowhere. They reflect our underlying beliefs about the world.
What is Overgeneralization?
This is when we see a single negative event as a part of a never-ending streak of failure. We use words like always, everybody.
What is Disqualifying the Positive
This is an extreme example of turning positive events into negative ones.
Provide an example of Overgenerlization.
eg. I still haven't achieved an ED in math. Everybody must be thinking about how bad I am.
Reframe this thought: 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."
What does 'cognitive distortion' mean?
Cognitive refers to the brain/our thoughts and distortion means to exaggerate or change something so that it is different from the way it really is. Therefore cognitive distortion means thoughts that are different from reality.