Types 1
Types 2
Examples 1
Examples 2
Reframing practice
100

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

What is All-or-Nothing Thinking

100
This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
What is Labeling
100

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

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

100

"I really should fold the laundry and not let it sit in my basket"

Should statements

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

This is when we see a single negative event as a part of a never-ending streak of failure. 

What is Overgeneralization

200
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

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

What is Mind Reading

200

"I forgot to pack my kids lunch. I'm such a terrible parent. They're going to need therapy when they're older."

Catastrophizing

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

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

What is Magnification or Catastrophizing

300
This is when we see ourselves as the cause of negative events that we are not responsible for.
What is Personalization
300

She is moving to a new apartment because she does not like having me as a neighbor.

What is personalization

300

"I am a failure"

Emotional Reasoning

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

This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence.

What is Mind Reading

400
This is when we look at our strengths and trivialize them.
What is Minimization
400

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

What is Disqualifying the Positive OR What is Minimization

400

"My boss mentioned I need to be on time more often. He's always finding the negatives. I am on time plenty of times. He just doesn't notice. He the one that needs to be on time more. I can't believe he's focused on how on time I am."

Mental Filter

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

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

What is Mental Filter

500

You assume that your emotions reflect reality and draw conclusions from how you feel

Emotional Reasoning

500

I am mentally ill and cannot contribute anything to anyone.

What is 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!

500

"My mental illness is killing my mother."

Personalization

500
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."
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