Types 1
This is when we see things in black and white categories. There is no grey area.
What is All-or-Nothing Thinking. Can you name some consequences?
This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
What is Labeling. Can you name some consequences?
She broke up with me last night. Now I'll never meet anyone.
What is All-or-Nothing Thinking OR What is Overgeneralization. Can you challenge this?
Reframe: "I will never be happy"
Examples: "I may be unhappy now and that will pass." "I have been happy before and I will be happy again."
Name a skill you can use to challenge cognitive distortions
Examples: Thought defusion, STOP, positive/neutral self-talk
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. Can you name some consequences?
This is when we anticipate that things will turn out badly and act as if they already turned out that way, assuming we can predict the future.
What is Fortune Telling. Can you name some consequences?
She did not say anything about my new haircut. She must think it is ugly!
What is Mind Reading. Can you challenge this?
Reframe: "My anxiety is never going to get better. I am always going to suffer"
Examples: "I am struggling with anxiety right now and I am learning skills to cope with it"
What are some benefits of challenging cognitive distortions?
Decreased anxiety, increased self-confidence, etc.
This happens when we blow a negative event out of proportion and/or predict the worst case scenario.
What is Magnification or Catastrophizing. Can you name some consequences?
This is when we see ourselves as the cause of negative events that we are not responsible for, we engage in self-blame.
What is Personalization. Can you name some consequences?
He is moving to a new apartment because she does not like having me as a neighbor, it's my fault.
What is Personalization. Can you challenge this?
Reframe: "He didn't say hi to me this morning so he must be mad at me for something I did"
Examples: "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"
This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence.
What is Mind Reading. Can you name some consequences?
This is when we look at our strengths and trivialize them and make them smaller.
What is Minimization. Can you name some consequences?
I know she complimented me on my new outfit but she was just being nice.
What is Disqualifying the Positive OR What is Minimization. Can you challenge this?
I know I am going to have a panic attack when I go the party tomorrow so I should just cancel my plans now.
Examples: "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."
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter. Can you name some consequences?
This is an extreme example of turning positive events into negative ones, invalidating them.
What is Disqualifying the Positive. Can you name some consequences?
I am mentally ill and cannot contribute anything to anyone.
What is Labeling. Can you challenge this?
I have had a headache for two days. I must have something seriously wrong with my health.
Examples: "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."
What kind of therapy is known for working on cognitive distortions?
CBT: Cognitive behavioral therapy