Guess that Error
“If I can’t do this perfectly, I’m a total failure.”
What is All-or-Nothing Thinking?
“I got 9 compliments, but one person criticized me, so I’m awful.”
What is Mental Filter?
Inside Out — Joy tries to push away Sadness because she thinks sadness will ruin everything.
What is All-or-Nothing Thinking or Disqualifying the Positive?
“I should always keep it together — I can’t show emotions.”
“It’s okay to have emotions — they’re part of being human.”
“They didn’t smile at me, so they don’t like me.”
“They might just be distracted — I can’t assume what they’re thinking.”
“She didn’t reply to my text — she must be mad at me.”
What is Jumping to Conclusions (Mind Reading)?
“My friend is upset — it must be because of me.”
What is Personalization?
Friends — Ross assumes Rachel flirting with someone means she doesn’t love him.
What is Jumping to Conclusions (Mind Reading)?
“I failed one test — I’ll never be good at this subject.”
“One test doesn’t define my abilities. I can improve next time.”
“I can’t believe I messed up that meeting — I’m terrible at my job.”
“One meeting doesn’t define me — I can learn and try again.”
“I made one mistake at work, so my boss will probably fire me.”
What is Magnification (Catastrophizing)?
“I got a promotion, but that doesn’t mean I’m good at my job. It was just luck.”
What is Disqualifying the Positive?
The Office — Michael says, “I’m the worst boss ever. Everyone hates me.”
What are Labeling and Overgeneralization?
“I feel anxious, so something must be wrong.”
“My feelings don’t always match facts — I can be anxious and still okay.”
“I’ll never be happy until everything in my life is perfect.”
“I can find moments of peace even when things aren’t perfect.”
“I passed my test, but everyone else probably did too, so it doesn’t count.”
What is Disqualifying the Positive?
“I forgot to bring snacks to the meeting — everyone probably thinks I’m useless.”
What is Labeling or Mislabeling?
Encanto — Mirabel thinks, “I didn’t get a gift, so I don’t belong in my family.”
What is Personalization or All-or-Nothing Thinking?
“I messed up once in group, so everyone must think I’m dumb.”
“People probably didn’t notice as much as I think — everyone makes mistakes.”
“My friend didn’t invite me — I must not matter.”
“There could be many reasons. I still have value and relationships that care about me.”
“My partner forgot to call. Our whole relationship must be falling apart.”
What is Overgeneralization?
“I feel anxious about my presentation, so it’s going to go terribly.”
What is Emotional Reasoning?
Finding Nemo — Marlin worries every small thing means Nemo will be in danger.
What is Magnification?
“I can’t believe I didn’t reach my goal — I’m hopeless.”
“Progress isn’t always perfect. I can celebrate effort and keep moving forward.”
“I shouldn’t need help from anyone — I should be able to handle it on my own."
“Accepting help takes strength, not weakness. Everyone needs support sometimes.”