What is the thinking distortion when you see things in a black or white category. If your preformance falls short of perfect, you see yourself as a failure.
All or Nothing Thinking
100
I failed my Algebra test and now I feel like I'm terrible at Math.
What is All of Nothing Thinking.
100
What is the thinking distortion you use when you try to motivate yourself with should and shouldn't as if you had to be punished before you could be expected to do anything?
What is Shoulds, Oughts, and Musts
100
For All or Nothing Thinking do this:
Judge only what's occurring in that moment, not your overall performance
100
What are examples of overgenralization?
Never, always, nobody, everybody
200
What is the thinking distortion when you see a single negative event as a never-ending pattern of defeat.
What is Overgeneralization
200
I use phrases like, "I always mess up my relationships". "I'm never a good cook".
What is Overgeneralizing
200
What is the thinking distortion you use when you blame others for things and don't take your own responsibility in the situation or you blame yourself for things that are not your responsibility?
What is Blaming.
200
With Overgeneralization replace words like-Never, always, nobody, everybody with this word:
Some--"Sometimes I do fairly well. Some people like me. At least Somewhat".
200
You use this form of thinking distortion when you say, "I'm such a loser" after missing a basketball shot
What is Labeling
300
What is the thinking distortion you use when you make a negative interpretation even though there are no definite facts that convincingly support your conclusion?
What is Assuming
300
After my waiter forgets to refill my water glass I think, "I know the waiter hates me".
What is Assuming
300
What is the thinking distortion you use as you compare yourself to others, you always get the "short end of the stick".
What is Making Unfavorable Comparisons.
300
When you are using the cognitive distortion, Emotional Reasoning (Feel it, therefore it must be true) Ask yourself this question:
What would 100% inadequate look like?
300
Give me an example of Personalization
Class example
400
What is the thinking distortion you use when you pick out a single negative defeat and dwell on it exclusively so that your vision of reality becomes darker
What is Dwelling on the Negative
400
Somebody gives you a compliment for the great Chili you just made and you say, "I'm not that great of a cook".
What is Rejecting The Positive
400
What is the thinking distortion you use when insteasd of describing your error, you attach a label to yourself?
What is Labeling
400
When you find yourself dwelling on the negative do this:
Think about the things you can do to change your situation. What do you have control over?
400
What should you replace each of these words with:
Should, Ought, Must
Would, Could, Want, Choose and Prefer--IE "I want to improve"
500
What is the thinking distortion you use when you see yourself as the cause of some negative external evenet which in fact you were not primarily responsible for?
What is Personalization
500
After asking to give a speech I say, "I will never give a speech. I might stumble and people would laugh."
What is Catastrophizing
500
What is the thinking distortion you use when you assume that your negative emotions reflect the way things really are?
What is Emotional Reasoning.
500
With personalization ask yourself this question
Why might someone behave that way? Is it possible this really isn't about me?