Types 1
This is when we think in extremes—like someone is either a '10' or a 'walking red flag.'
What is All-or-Nothing Thinking
This is when you call yourself a 'loser' after one awkward presentation—as if that’s your whole identity.
What is Labeling
I forgot one line in the school play—I should never act again.
What is All-or-Nothing Thinking
Reframe- I failed one math quiz—I'm literally stupid and will never get into college.
"I failed one quiz. That doesn’t mean I’m stupid—it means I struggled with one thing. I can learn and improve."
This is when I base my entire worth on how my body looks today.
Emotional Reasoning
This is when one bad snap turns into 'I always look horrible in pictures.'
What is Overgeneralization
This is when you assume your crush won’t text back because obviously, you're getting ghosted.
What is Fortune Telling
He didn’t tag me in his story. Guess I’m out of the group
What is Overgeneralization OR Fortune Telling
Reframe- She didn’t like my Instagram post. She probably hates me now.
"She might have been distracted or busy. I don’t need to jump to the worst-case scenario."
Another term for thinking traps that sounds like something your brain says when it’s in a bad mood.
What is Stinkin' Thinkin'
This is when you spill your drink at lunch and think your life is basically over—like you're starring in your own tragedy.
What is Catastrophizing
This is when your friend cancels plans and you’re convinced it’s because you talk too much about your dog.
What is Personalization
My teacher looked annoyed—I probably did something wrong and now she hates me.
What is personalization
Reframe- My friend looked sad during lunch—it's probably because I annoyed them.
"There could be a lot of reasons she looked upset—it doesn’t mean it’s about me.
These are the ‘bossy brain rules’ that guilt us into thinking we *have to* be perfect.
What are "Should" statements.
This is when you assume your friend left you on read because they hate you now—not because they’re binge-watching Netflix.
What is Mind Reading
This is when someone compliments your outfit and you say 'It was on clearance though.'
What is Minimization
I aced a test in math class but it doesn’t count—it was just algerba.
What is Disqualifying the Positive OR What is Minimization
Reframe- I got an A, but it doesn’t count because that test was easy.
"I studied hard and earned that A. I’m allowed to be proud of it."
These are the mental pop-ups that show up fast and uninvited—like ads before your YouTube video.
What are automatic thoughts
This is when 99 people like your TikTok but you obsess over the one comment that said 'mid.'
What is Mental Filter
This is when you get student of the month and say, 'They were probably just out of other options.'
What is Disqualifying the Positive
I made one typo in the group chat and now everyone thinks I’m dumb.
What is Mental Filter
Reframe- Everyone said I looked good at the dance, but I noticed one person staring at my arms and now that’s all I can think about.
It’s okay that I noticed something I didn’t like. But I also got a lot of compliments. I’m more than one body part.
This is when you practice talking to yourself like someone you actually care about, instead of like a troll in your comments section.
What is Self-Compassion