Cognitive Distortions

Types 1

100

This is when we see things in black and white categories. There is no grey area.

What is All-or-Nothing Thinking

200

This happens when we blow a negative event out of proportion.

What is Magnification

300

Presuming that feelings are facts and ignoring or discounting evidence to the contrary

What is Emotionalizing

400

This is when we pick out one negative detail in a situation and dwell on it exclusively.

What is Mental Filter

Types 2

100

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

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

What is Personalizing

300

This is when we look at our strengths and trivialize them.

What is Minimization

Examples 1

100

She broke up with me last night. Now I'll never meet anyone.

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

200

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

What is Fortune Telling

300

S. notices that her friends have been acting differently. They often seem agitated and annoyed. S. thinks, “I must not be a good enough friend”

What is personalization

400

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

What is What is Minimization

500

E. is about to log on to see if she got accepted to the job she desperately wants to go to. She thinks, “I’m not going to get accepted anywhere… I’m not going to get a job… I’m going to end up homeless”

Catastrophizing

Reframing practice

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

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

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

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."

500

S. didn't wave at me today. They must not like me anymore.

"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."

Potpourri

100

True or false: Your first thoughts are always correct?

False: Several factors could be influencing negative thought patterns. 

200

This is another term for Cognitive Distortions.

What is Faulty Thinking

300

Types of statements make us feel pressured, guilty or resentful that we use to motivate ourselves to do things and create unrealistic expectations.

What are "Should" statements.

400

These are well-learned ways of thinking about situations that are instantaneous and reflect our underlying beliefs about the world.

What are automatic thoughts