Cognitive Distortions 1
Black and White thinking. No grey area.
What is "All-or-Nothing" Thinking
This is when we anticipate that things will turn out badly and act as if they have already turned out that way.
What is Fortune Telling
She broke up with me last night. Now I'll never meet anyone.
What is All-or-Nothing Thinking OR What is Overgeneralization
I should always be able to talk fluently on the phone and when I read.
What is "Should" Statements
"I will never be happy."
Examples: "I am feeling unhappy right now but this will pass" & "I have been happy before and will be happy again."
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," and "everybody".
What is Overgeneralization
The belief that things should be a certain way.
What is "Should" Statements
She did not say anything about my new haircut. She must think it is ugly!
What is Mind Reading
I never pass tests, I should not even try.
What is All-or-Nothing Thinking
I should give my friend money because he asked me for it.
Examples: "I wish I could loan him money but I cannot afford it." OR "I want to give my friend money because I trust he can pay me back and I have enough to spare."
This happens when we blow a negative event out of proportion.
What is Magnification or Catastrophizing
This is when we see ourselves as the cause of negative events that we are not responsible for.
What is Personalization
She is moving to a new apartment because she does not like having me as a neighbor.
What is Personalization
She’s two minutes late. It’s raining. She has hydroplaned, and her car is upside down in a ditch.
What is Jumping to Conclusions OR Catastrophizing
He didn't say "Hi" to me this morning in the hallway so he must be mad at me for something I did.
"There might be many reasons why he did not say hi. It's probably not personal." or "I will check in with him later and make sure everything is ok."
This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence.
What is "Mind Reading"
Focusing on only the negative in a situation.
What is Disqualifying the Positive
I know she complimented me on my new outfit but she was just being nice.
What is Disqualifying the Positive OR What is Minimization
He know I hate when he leaves dishes in the sink, he is doing this just to spite me.
What is Mind Reading
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." or "I have been to these types of parties before and I have never had a panic attack. I will probably be fine."
The belief that thoughts, actions, or emotions influence unrelated situations.
What is Magical Thinking
This is when we look at our strengths and trivialize them.
What is Minimization
I am feeling sad right now, therefore I am a failure and will never be able to contribute anything to the world.
What is Emotional Reasoning
My parents did not call to wish me a happy birthday this morning at 6 am, I am sad and they must not love me anymore.
What is All-or-Nothing Thinking OR Emotional Reasoning
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." or "If my headache doesn't go away in a day I will make an appointment with my PCP to check it out." or "I am under a lot of stress and my body is probably telling me I need to take it easy."