Cognitive Distortions 1
Cognitive Distortions 2
Examples 1
Reframing practice
Cognitive Disputations
100

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

100

This is when you believe your emotions are facts. You feel it, therefore it must be true 

What is Emotional Reasoning 

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 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."
100

When you dispute a thinking error by looking at the evidence for and against your thought

What is Examining the Evidence 

200

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

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 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." 

200

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

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

He is moving to a new apartment because he does not like having me as a neighbor.

What is personalization

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"
300

When you try to act as if you do not believe the negative thoughts 

What is Acting "As If" 

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
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."
400
When you dispute a thinking error by considering other explanations. Is there another explanation available? For example, if you feel like someone doesn't like you, might it simply be that they are shy, in a bad mood, or you two just don't vibe 

Alternative Interpretation

500
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter
500

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

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
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."
500

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 

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