Types 1
This distortion makes you see things as either all good or all bad, with no in-between.
What is Polarized, All-or-Nothing, or Black and White Thinking
When we make a judgement about ourselves or others based on one characteristic or event
What is Labeling
I got an F on my test, I am going to fail and have to drop out of school
What is Catastrophizing or magnification
“If I don’t get an A on this test, I’m a total failure.”
Name the distortion and reframe it
You get half points if you can name or reframe, all points if you do both
Black-and-white or All-Or-Nothing thinking (50 points)
Example reframe: “One grade doesn’t define me. I can still learn and improve for next time." (other 50 points)
Overgeneralization vs. Catastrophizing
Alex thinks: “I failed this quiz, so I’ll probably fail every quiz this semester.”
Jordan thinks: “I failed this quiz, so I’ll never be successful at anything in life.”
Alex → Overgeneralization
He’s taking one event (failing a quiz) and applying it to all future quizzes.
Jordan → Catastrophizing
He’s blowing one mistake up into a huge, extreme, worst-case scenario about his whole future.
If you believe after a breakup that you will never find love again, you are engaging in this distortion (coming to a conclusion based on one piece of negative evidence)
What is Overgeneralization
When you believe something bad will happen even though you don’t have proof, you’re engaging in this distortion.
What is Jumping to Conclusions, bonus points (50) if you specify Fortune Telling
Jordan texted their friend, but the friend didn’t respond for a few hours. Jordan thought, “They must be mad at me.”
What is Jumping to Conclusions or Mind Reading
"I should never mess up. I must be perfect.”
Name the distortion and reframe it
You get half points if you can name or reframe, all points if you do both
Should statements (100 points)
Example: “Everyone makes mistakes. Messing up is how I learn.” (100 points)
Mind Reading vs. Fortune Telling
Devin thinks: “I know my friend is mad at me because they didn’t text back.”
Sam thinks: “I just know my teacher is going to fail me, even though the test hasn’t been graded yet.”
Devin → Mind Reading
He assumes he knows what someone else is thinking without evidence.
Sam → Fortune Telling
He’s predicting the future in a negative way without proof.
This happens when we blow a negative event out of proportion (over exaggeration).
What is Catastrophizing, bonus (+50) points if you specify Magnification
This is when we see ourselves as the cause of negative events that we are not responsible for.
What is Personalization
Sam’s team lost their soccer game. Sam thought, “It’s my fault we lost. If I had played better, we would’ve won.”
What is personalization
“My friend seemed upset today. It must be because of me.”
Name the distortion and reframe it
You get half points if you can name or reframe, all points if you do both
Personalization (150 points)
Examples: “There could be lots of reasons they’re upset. It might not have anything to do with me.” (150 points)
Catastrophizing vs. Emotional Reasoning
Alex thinks: “I feel guilty, so I must have done something wrong.”
Jordan thinks: “I forgot to say hi, so now my friend will probably never talk to me again.”
Alex → Emotional Reasoning
He’s treating his feelings as facts, assuming guilt = proof of wrongdoing.
Jordan → Catastrophizing
He takes a small mistake and jumps to the worst possible outcome.
When you think you know what other people are thinking—especially that they’re judging you—you’re using this distortion.
What is Jumping to Conclusions, bonus points (+50) if you specify Mind Reading
This distortion happens when you blow things way out of proportion (making them bigger than they are) or shrink the good things until they don’t matter.
What is Magnification and Minimization
Taylor got a compliment from a teacher but thought, “They’re just being nice, it doesn’t mean anything.”
What is Minimization
“I just know I’m going to embarrass myself at the dance.”
Name the distortion and reframe it.
You get half points if you can name or reframe, all points if you do both
Fortune Telling (200 points)
Example reframe: “I can’t predict the future. What if it actually turns out fun?” (200 points)
Fortune Telling vs. Labeling
Eric says: “I didn’t know the answer in class today, so I’ll probably fail the final exam.”
Sasha says: “I didn’t know the answer in class today, so I’m stupid.”
Eric → Fortune Telling
He’s predicting a negative future based on one small incident.
Sasha → Labeling
She’s attaching a harsh label to herself instead of seeing it as one isolated moment.
This distortion is when you focus only on the negative parts of a situation while ignoring the positives.
What is Mental Filtering, either negative mental filtering of disqualifying the positive also acceptable answer
This distortion makes you think your feelings are facts—like “I feel worthless, so I must be worthless.”
What is emotional reasoning
After missing one basketball shot, Devin thought, “I’m the worst player on the whole team.”
What is Labeling or Overgeneralization.
“I got 9 answers right, but I can’t stop thinking about the 1 I got wrong.”
Name the distortion and reframe it
You get half points if you can name or reframe, all points if you do both
Mental Filter (250 points)
Reframing example: "It’s okay to notice mistakes, but I should also celebrate the 9 I got right.” (250 points)
Overgeneralization vs. Mind Reading
Riley says: “My classmate didn’t sit next to me—it must mean nobody likes me.”
Casey says: “My classmate didn’t sit next to me—they probably think I’m annoying.”
Riley → Overgeneralization
She’s taking one event and applying it to everyone (from one person’s action to “nobody likes me”).
Casey → Mind Reading
He assumes he knows what someone else is thinking without any real evidence.