Types 1
This is when we see things in black and white categories. There is no gray area.
What is All-or-Nothing Thinking
This is when we generalize by defining yourself or another person entirely on one interaction or one behavior
What is Labeling
My partner broke up with me last night. Now I'll never meet anyone.
What is All-or-Nothing Thinking OR What is Overgeneralization
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
What is Mind Reading
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."
These are irrational thoughts that shape how you see the world, how you feel, and how you act.
What are Cognitive Distortions of Thought Distortions or Automatic Negative Thought
This is when we see ourselves as the cause of negative events that we are not responsible for.
What is Personalization or Magical Thinking
My mom's car broke down, it's probably because I asked for too many rides.
What is personalization
My co-worker didn't say Hi to me this morning so they must be mad at me for something I did.
"There are many reasons why they did not say Hi to me. It's probably not personal." "I will check in with them later and make sure everything is ok"
The belief that things ought to be a certain way, unrealistic expectations.
What are "Should" statements.
This is when we decide we know what someone is thinking without checking it out or seeking other evidence.
What is Mind Reading
This is when we look at our strengths and trivialize them.
What is Minimization or Discounting the Positive
I worked really hard and made the softball team, but I am the worst one. They probably just needed numbers.
What is Disqualifying the Positive OR What is Minimization
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."
This therapeutic approach involves identifying, understanding, and challenging thoughts, feelings, and behavior.
What is CBT (Cognitive Behavioral Therapy)
This is when we explain away positive or good things that happened.
What is Disqualifying the Positive
They were late to dinner, they are completely unreliable.
What is Labeling?
I have had a headache for two days, I bet something is really wrong.
"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."
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