Spot It
“If I can't do it perfectly, there's no point in doing it at all.”
All-or-Nothing Thinking
Finish this thought in a way that demonstrates overgeneralization: “I got turned down for the job…”
Example Answer: “…I never get the opportunities I want.”
“I texted my friend yesterday and haven't gotten a response. She's mad at me.”
What’s the fact, and what’s the story?
Fact: I texted my friend yesterday and haven't received a response.
Story: She's mad at me.
May involve: Mind Reading
Clue: “I had a craving. I shouldn't be feeling this way anymore.”
Should Statements
“I'm definitely going to fail.”
What question could you ask yourself to challenge this thought?
Example answers: “What evidence do I actually have that this will happen?” “Am I treating a prediction as though it's a fact?”
“I feel ashamed of what I did, so I must be a bad person.”
Emotional Reasoning
May also involve: Labeling
Finish this thought in a way that demonstrates labeling: “I lost my temper with my partner…”
Example Answer: “…I'm a terrible partner.”
“My supervisor asked if I could meet with her tomorrow. I'm in trouble.”
What’s the fact, and what’s the story?
Fact: My supervisor asked to meet with me tomorrow.
Story: I'm in trouble.
May involve: Jumping to Conclusions / Fortune Telling
“I slipped once, so obviously I can't do recovery.”
Overgeneralization
May also involve: All-or-Nothing Thinking
“Everybody thinks I'm awkward.”
What question could you ask yourself to challenge this thought?
Example answers: “What do I actually know about what other people are thinking?” “What are some other possible explanations?”
“I know they said I did a good job, but they were probably just trying to make me feel better.”
Discounting the Positive
May also involve: Mind Reading
Finish this thought in a way that demonstrates mind reading: “My friend was unusually quiet tonight…”
Example Answer: “…she must be annoyed with me.”
“My partner barely spoke to me during dinner. I must have done something wrong.”
What’s the fact, and what’s the story?
Fact: My partner barely spoke to me during dinner.
Story: I must have done something wrong.
May involve: Personalization
“My family still doesn't trust me, so all the progress I've made must not mean very much.”
Discounting the Positive
“I should be further along in my life by now.”
What question could you ask yourself to challenge this thought?
Example answers: “What am I using to decide where I should be?” “Is this a preference or an absolute requirement?” “Is the expectation I'm placing on myself realistic?”
“I had a craving today. This is exactly how it started last time. I'm going to relapse.”
Fortune Telling / Jumping to Conclusions
May also involve: Catastrophizing
Finish this thought in a way that demonstrates discounting the positive: “I've been sober for six months…”
Example Answer: “…but that doesn't really count because I've had a lot of support.”
“I had a really strong craving today. My recovery isn't going well.”
What’s the fact, and what’s the story?
Fact: I experienced a strong craving today.
Story: My recovery isn't going well.
May involve: Overgeneralization
“Everyone in group probably thinks I don't belong here because I relapsed.”
Mind Reading (Jumping to Conclusions)
“I feel like I'm failing, so clearly something I'm doing isn't working.”
What question could you ask yourself to challenge this thought?
Example answers: “What evidence do I have apart from how I feel?” “What objective evidence would tell me whether I'm actually failing?” “Could I feel like I'm failing even if I'm making progress?”
“I should be further along in my recovery by now. I shouldn't still be struggling with this.”
Should Statements
Finish this thought in a way that demonstrates emotional reasoning: “I'm feeling anxious about going back to work…”
Example Answer: “…so I must not be ready.”
“My family still checks whether I've been drinking. Clearly, none of the work I've done has changed anything.”
What’s the fact, and what’s the story?
Fact: My family still checks whether I've been drinking.
Story: None of the work I've done has changed anything.
May involve: Discounting the Positive, All-or-Nothing Thinking
“I was doing really well, but then I relapsed. I guess all that progress was for nothing.”
Discounting the Positive
May also involve: All-or-Nothing Thinking
“I made another mistake. I never learn.”
What question could you ask yourself to challenge this thought?
Example answers: “Am I turning this one mistake into a broader conclusion about myself?” “Can I think of times when I have learned from a mistake?” “What evidence do I have for the word ‘never’?”