Cognitive Distortions 1
Ignoring positive feedback or achievements because you believe they don’t count.
What is Disqualifying the Positive?
Exaggerating a mistake, flaw, or negative quality in yourself.
What is Magnification?
She broke up with me last night. Now I'll never meet anyone.
What is Over-Generalization?
He did not say anything about my new outfit. He must think it's ugly!
What is Mind Reading?
I failed my biology test, but I usually get A's. I must be stupid and didn't try hard enough.
Example: "I failed my biology test. I can ask my teacher for additional support next time." "I failed my biology test; these subjects were very hard. I will continue to study and work hard."
Things are black or white, good or bad. You have to be perfect or you’re a failure. There is no middle ground.
What is Black and White thinking?
Expecting disaster. Noticing or hearing about a problem and starting to think what ifs: “What if tragedy strikes?” “What if it happens to me?”
What is Catastrophizing?
If I can’t solve this client issue perfectly, I’ll probably get fired.
What is Catastrophizing?
They are moving to a new apartment because they do not like me as their neighbor.
What is Personalization?
My friend is upset! it must be my fault.
Examples: "Maybe they’re just having a rough day or something else is going on. I can check in and be supportive, but I don’t need to assume it’s my fault."
Holding other people responsible for your pain, or taking the other tack and blaming yourself for every problem of reversal.
What is Blaming?
Thinking that everything people do or say is some kind of reaction to you. Comparing yourself to others, trying to determine who’s smarter, better looking, etc.
What is Personalization?
I am in treatment and can not contribute anything to anyone.
What is Labeling?
You recently finished a major project at work that took a lot of time and effort! You met a tight deadline and presented it to your boss. Your boss compliments your work, saying, “You did an excellent job completing this! I'm very impressed! Thank you for all your effort.” Despite the praise, you immediately think, “They’re just saying that to be polite. It probably wasn’t that good.”
What is Disqualifying the Positive?
If I don’t get this promotion, I’m a total failure.
Examples: "Not getting a promotion doesn’t make me a failure. I can keep growing, improving, and trying again.", "I am trying my best and if I don't get it there is always next time."
Without their saying so, you know what people are feeling and why they act the way they do. In particular, you are able to decide how people are feeling toward you.
What is Mind Reading?
Making a general conclusion based on a single incident or piece of evidence. If something bad happens once, you expect it to happen over and over again.
What is Over-Generalization?
The project failed because my colleague didn’t do their part!
What is Blaming?
I should always handle every situation at work calmly and professionally; otherwise, I’ll look bad and have failed.
What is "Should" Statements?
I always mess up, I can't do anything right.
Examples: "One mistake doesn’t mean I always fail. I did well all those other times.” , “Everyone slips up sometimes; this is just one moment.”
Focusing only on negative aspects while ignoring positive ones.
What is Mental Filtering?
Downplaying the importance of your strengths, achievements, or positive events.
What is Minimization?
You just finished a job interview. Even though you prepared thoroughly and appeared professional, you feel anxious, shaky, and believe you noticed that your voice trembled. You immediately think, “I must have completely blown it. They probably think I’m incompetent and won’t hire me.”
What is Emotional Reasoning?
You are usually regularly reach out to your friends, get them gifts on their birthday, and are very excited to see them. However, you missed your best friend's 21st birthday party due to being away at treatment. You now believe you are a "bad friend."
What is Mental Filter?
I know I am going to have a panic attack when I go to the party tomorrow, so I might as well cancel my plans now.
Examples: "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."