This is when we see things in black and white categories. There is no grey area.
What is Polarized Thinking or All-or-Nothing Thinking
This is when you believe your emotions are facts. You feel it, therefore it must be true
What is Emotional Reasoning
When you dispute a thinking error by looking at the evidence for and against your thought
What is Examining the Evidence
This is when we see a single negative event as a part of a never-ending streak of failure. We use words like "always," "never," "everybody".
What is Overgeneralization
I am not doing as well as everyone else my age, I should have accomplished more by now.
Examples: "I am on my own unique path, and it’s okay to progress at my own pace. I have accomplished many things that are meaningful to me, and I can continue to set and achieve goals based on my values and circumstances."
When you ask yourself, if a friend came to me with this same issue would I be equally quick to judge them like I'm judging myself
What is Double Standard
When you try to act as if you do not believe the negative thoughts
What is Acting "As If"
Alternative Interpretation
This is when we assume or believe that everything has to be fair and equal even when this doesn't reflect reality
What is Fallacy of Fairness
When you dispute your thinking errors by consider how your situation compares to a worst-case scenario. On a scale of 1 to 10 where does this situation really fall.
Putting Situation/Event Into Perspective