Guess the Distortions 1
"I'm always going to be a failure."
All-or-Nothing / Black-and-White thinking
"I'm always going to be a failure."
- No one is always anything.
- There are times where I've succeeded.
- Remember that time I ...
"My teacher looks upset. I know it's because of me. I did something wrong."
Personalization
"I'm so scared of flying on planes. It must be extremely dangerous!"
Potential Options:
- My fear does not define reality.
- I've heard cows are more dangerous than planes.
"I'm so scared of flying on planes. It must be extremely dangerous!"
Emotional Reasoning
"I had the worst day! I can't believe Jen didn't wave at me..." (had a yummy breakfast, got an A on math test, laughed with friends)
Disqualifying the Positive
"I had the worst day! I can't believe Jen didn't wave at me..." (had a yummy breakfast, got an A on math test, laughed with friends)
Potential Options:
- Not true, look at all the evidence!
- I've definitely had worse days.
“Everyone at the Ridge is rude and unfriendly.”
Overgeneralization
“They are joking about something – it must be me.”
- Not everything is about me.
- I can't hear them or read their minds.
“They are joking about something – it must be me.”
Jumping to Conclusions
"I just know Kiara hates me! She's thinking about how ugly I am!"
Mind Reading
"I just know Kiara hates me! She's thinking about how ugly I am!"
Potential Options:
- I don't know what anyone except for me is thinking!
- Maybe I don't like myself and that's why I think others do not like me.
"I'm going to fail this class! My teacher said I got a 75 on my homework."
Catastrophizing
“It’s not a big deal, the exam was super easy.”
Potential Options:
- I studied really hard for this; I should be proud.
- Most people really struggled with this test; it was easy.
“It’s not a big deal, the exam was super easy.”
Disqualifying the Positive
"I hate myself. Everyone hates me!"
Emotional Reasoning
"I hate myself. Everyone hates me!"
Potential Options:
- There's always going to be at least one person who likes/loves me.
- Even this horrible person had people who loved them!
"I told my mom I hated her and now she's really sick. It's all my fault. "
Magical Thinking
“You are 5 minutes late, you have ruined the whole party.”
Potential Options:
- The party includes many other people, not just me.
- There's no way one little, tiny thing could ruin this awesome party.
“You are 5 minutes late, you have ruined the whole party.”
Magnification
"I just know I'm going to crash my car on my way to school this morning!"
Fortune Telling
"I just know I'm going to crash my car on my way to school this morning!"
Potential Options:
- I don't know what the future holds.
- I will drive as safely as possible!
"I should just be cool. Why am I such a loser?"
"Should" Thinking
“I can drink as much as I like, I don’t get tipsy or drunk."
Potential Options:
- I shouldn't be drinking as much as I want as it isn't good for me.
- I may not feel tipsy/drunk even when I am.
“I can drink as much as I like, I don’t get tipsy or drunk."
Minimization