Definitions
Drawing broad conclusions about oneself, others, or situations based on limited evidence or single incidents. Involves applying one negative experience to all similar situations, leading to exaggerated beliefs about oneself or the world.
Overgeneralization
Act of rationalizing or providing reasons or excuses for one's thoughts, feelings, or behaviors in order to alleviate discomfort or guilt. It involves creating explanations that may seem plausible or acceptable on the surface but serve to protect one's self-image or justify actions that may be inconsistent with one's values or goals
Justification
Justification often involves minimizing the negative consequences of one's actions or emphasizing the perceived benefits in order to avoid facing uncomfortable truths or taking responsibility for one's choices.
This skill involves the ability to recognize when cognitive distortions are present
Mindfulness
After a few days of sobriety, Mark begins to feel confident in his ability to stay sober. However, he starts to worry about an upcoming party he's invited to, thinking, "I just know I'll end up relapsing if I go. I won't be able to resist the temptation."
Fortune telling
Mark is engaging in fortune telling by predicting a negative outcome without any evidence to support his belief.
After attending a party where he drank excessively, Mike concludes, "I always end up drinking too much whenever I'm around alcohol. I'll never be able to control my drinking."
Overgeneralization
Mike is overgeneralizing his behavior at one event to conclude that he will always struggle with controlling his drinking in any situation.
Viewing situations in extreme terms without considering the middle ground or nuances. Categorizing experiences, people, or oneself as either entirely good or entirely bad.
All-or-nothing thinking (black and white)
Magnifying the significance of negative events or experiences
Catastrophizing
Catastrophizing involves imagining the worst possible outcome of a situation and dwelling on it, leading to feelings of fear, anxiety, and hopelessness.
This skill involves treating yourself with kindness and understanding, especially when facing challenges or setbacks.
Self-acceptance
After missing one therapy session due to a scheduling conflict, Sarah feels like a failure and thinks, "I've already messed up my recovery. There's no point in trying anymore."
All-or-nothing thinking
Sarah is viewing her recovery progress in black-and-white terms, seeing any setback as a complete failure rather than a temporary obstacle.
Jenny, who is in recovery from opioid addiction, experiences a minor craving for opioids. She immediately panics and thinks, "I'm going to relapse and ruin everything. I'll never be able to stay sober."
Catastrophizing
Jenny is catastrophizing the situation by exaggerating the potential consequences of experiencing a craving and assuming it will inevitably lead to relapse.
Imposing rigid and unrealistic expectations or rules on oneself or others
Should statements
Assuming that one knows what others are thinking or feeling without any evidence to support the assumption
Mind reading
Mind reading involves making assumptions about others' intentions, attitudes, or opinions, often leading to misunderstandings and conflict in relationships.
This skill is used if cognitive distortions are significantly impacting your mental health or quality of life
Seeking professional help from a counselor or mental health therapist
James has been working on reducing his alcohol consumption but finds himself craving a drink after a particularly stressful day. He tells himself, "I shouldn't be feeling this way. I should be able to handle stress without relying on alcohol."
Should statements
James is imposing unrealistic expectations on himself, believing that he "should" be able to manage stress without the support of alcohol.
After relapsing and using drugs again, Alex calls himself a "hopeless addict" and believes that he is incapable of ever overcoming his addiction
Labeling
Alex is engaging in labeling by defining himself solely based on his addiction, ignoring his potential for change and growth.
Anticipating negative outcomes or catastrophes without any evidence to support the prediction
Fortune telling
Fortune telling involves making predictions about the future based on assumptions or fears, leading to anxiety and avoidance of potentially rewarding experiences.
Making decisions or drawing conclusions based solely on one's emotions, rather than on objective evidence or rational thinking.
Emotional reasoning
Emotional reasoning involves assuming that because one feels a certain way, it must be true, even if there is evidence to the contrary.
This skill involves testing the accuracy of your thoughts and beliefs by gathering evidence from the environment or seeking input from others.
Reality testing
Asking others around you about a situation to see if they have different thoughts or ideas (sponsor, support group, etc)
After attending a family gathering where alcohol was served, Lisa focuses only on the one relative who criticized her for not drinking, ignoring the supportive comments from other family members.
Filtering
Lisa is filtering out the positive aspects of the situation and selectively attending to the negative, leading to feelings of inadequacy and self-doubt.
Emily, who is attending a social gathering where alcohol is being served, assumes that everyone is judging her for not drinking and thinking that she's boring or uptight.
Mind reading
Emily is mind-reading by assuming she knows what others are thinking about her sobriety without any evidence to support her conclusion.
Focusing selectively on negative aspects of a situation while ignoring or discounting positive aspects
Filtering
Filtering involves distorting one's perception of reality by paying attention only to information that confirms existing beliefs or reinforces negative self-perceptions.
Using overly harsh or negative labels to describe oneself or others based on isolated behaviors or traits.
Labeling
Labeling involves generalizing from specific instances and defining oneself or others by their perceived flaws or mistakes.
This skill involves challenging and reframing distorted thoughts by examining evidence, considering alternative perspectives, and developing more balanced and realistic interpretations.
Cognitive restructuring
Tom, who is trying to quit smoking, tells himself, "I've had a stressful day at work, so I deserve to have a cigarette to help me relax."
Justification/rationalizing
Tom is justifying his decision to smoke by rationalizing it as a reward for dealing with stress, despite his goal to quit.
After experiencing a stressful day at work, Tom feels overwhelmed and anxious. He convinces himself that using drugs will help him feel better, thinking, "I'm so anxious right now. Using drugs is the only thing that will help me relax and feel normal again."
Emotional reasoning
Tom is using his emotions as evidence to support his belief that using drugs is necessary to cope with stress, without considering alternative coping strategies.