Cognitive Distortions

Types 1

100

This is when we see things in black and white categories. There is no gray area.

What is All-or-Nothing Thinking

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

300

This happens when we blow a negative event out of proportion.

What is Magnification or Catastrophizing

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

500

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

What is Mental Filter

Types 2

100

This is when we generalize by defining yourself or another person entirely on one interaction or one behavior 

What is Labeling

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

300

This is when we see ourselves as the cause of negative events that we are not responsible for.

What is Personalization

400

This is when we look at our strengths and trivialize them.

What is Minimization

500

This is when we explain away positive or good things that happened. 

What is Disqualifying the Positive

Examples 1

100

My partner broke up with me last night. Now I'll never meet anyone.

What is All-or-Nothing Thinking OR What is Overgeneralization

200

She did not say anything about my new haircut. She must think it is ugly!

What is Mind Reading

300

They are moving to a new apartment because they don't like having me as a neighbor.

What is personalization

400

I got a good grade on my college essay, the teacher probably didn't even read it and gave everyone an "A".

What is Disqualifying the Positive OR What is Minimization

500

He was late to dinner. He is completely unreliable. 

What is Labeling?

Reframing practice

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."

200

I forgot to go to a meeting at work. I'm really bad at my job. 

Examples: "Missing a meeting doesn't mean I am bad at my job. I will plan better." or "I missed a meeting, I have been overwhelmed with life and this is a sign I need to make a change."

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"

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."

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."

Potpourri

100

Fortune Telling and Mind Reading are types of what cognitive distortion?

What is Jumping to Conclusions

200

This is another term for Cognitive Distortions.

What is Faulty Thinking or Stinkin' Thinkin' or Automatic Negative Thought

300

Types of statements that make us feel pressured, guilty or resentful that we use to motivate ourselves to do things and create unrealistic expectations.

What are "Should" statements.

400

This therapeutic approach involves identifying, understanding, and challenging thoughts, feelings, and behavior. 

What is CBT (Cognitive Behavioral Therapy)

500

What cognitive distortion is this? "I am anxious, something must be wrong." or "This feels good, it must be ok to do."

Emotional Reasoning or Mistaking feelings for facts