Types 1
Applying simplistic and often unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
What is Labeling?
Downplaying the significance of events or emotions.
"My friend hasn't texted me back yet. She must be mad at me. What did I do wrong?"
Possible answer: "I don't know that my friend is mad at me. There could be many reasons why she hasn't responded yet. It's not necessarily my fault."
"Why am I still feeling this way? I should be better by now!"
What is "Should Statements?"
"I'm depressed and anxious? No one else has to deal with this BS!"
What is Terminal Uniqueness?
Taking your feelings as proof of the way things really are
What is Making Feelings Facts?
You assume people are reacting negatively to you when there is no evidence for this.
What is Mind Reading?
"My friend said something pretty mean but it's okay, I'm not that sad. I'll get over it."
"I got a good seat on the bus today, that means today is going to be lucky!"
What is: Superstitious Thinking
Your brother breaks his leg while you're away at camp and you think, "I should have been here to watch him!"
What is Personalization?
You predict that things will turn out badly and act accordingly.
What is Fortune Telling?
You believe the worst thing that could happen is the most likely outcome, even when it is not -- turning small problems into HUGE problems!
What is Catastrophizing?
"My problems are all my parents' fault. They should have raised me better."
Possible answer: "My parents played a role in my problems, but I have the responsibility to change what I can."
"I passed the driving test but my parallel parking was crooked! I'm such a terrible driver!"
What is Mental Filter/Disqualifying the Positives?
My crush asked someone else to the dance. I'll never find love!
What is Overgeneralization?
Everything is black or white, good or bad, all or nothing. You are either a success or a failure, with nothing in between.
What is All or Nothing Thinking?
You pay attention to things that support a negative view of yourself.
What is Mental Filter?
"I only won second place in the essay contest. I'm literally a loser."
Possible answer: "Just because I didn't win first place doesn't mean I'm a loser. I still did really well and I can be proud of that."
"Sarah and Stacy were making fun of me today. Girls are so mean!"
What is Labelling?
"I feel scared and lonely. I'm helpless and alone in the world."
What is Making Feelings Facts?
Taking a single event and applying it to everything, or deciding that negative experiences describe your life completely.
What is Overgeneralization?
You blame yourself for things that are not your fault, take everything too personally, and see yourself as responsible for things that have nothing to do with you.
What is Personalization?
"If my parents don't let me buy that shirt, everyone will think I look dumb and they won't want to hang out with me, and then I'll have no friends."
Possible answer: "Slow down! It's just one shirt. This is a small problem. I can handle this."
"My teacher gave me a funny look. They're definitely going to fail me."
What is Mind Reading?
"If I can't afford a 24 karat gold labubu, I'm just a broke loser."
What is All or Nothing Thinking?