Black-and White Thinking
That test was hard. I am going to fail that class.
Name the emotion and an example of how you can reframe it to be less negative.
Discouraged.
I can talk to the teacher to see if there is extra credit or if I can get extra help. Other students may have also felt it was hard.
What is minimization?
When you downplay the importance of your strengths and accomplishments.
Since I made this mistake, I should probably just quit.
Mistakes are part of the learning process.
I always ruin everything.
It's not always my fault.
What is mind reading or jumping to conclusions?
Assumptions that others are negatively judging you without valid reasons or you fixate on the worst-case scenario as your default.
She ignored my text. Everyone hates me.
Unwanted.
Maybe she didn't see my text or she's busy.
Wow! I did a great job!
He broke up with me. I'll probably never find happiness.
It wasn't meant to be. I'll get through this and I will be happy again.
What is the definition of personalization?
When you always assume responsibility for anything that goes wrong.
I'm going to fail and things are never going to work out.
I'm going to try my best.
Nothing ever works out for me.
Hopeless.
This didn't work out, but there are plenty of other positive things going well for me.
They invited me to the party because they feel sorry for me.
People must enjoy my company!
Name a time you catastrophized a situation.
Per individual participant. Make sure it meets the definition: magnify the negatives and blow problems out of proportion.
It's my fault my friends aren't talking to me.
I should ask them what's wrong OR give them space in case they are going through something.
They don't really like me. They just feel sorry for me.
They're trying to get to know me. Maybe we will become better friends.
What is Black-and-white or all-or-nothing thinking?
When you think in extreme ways. Things are either all good or all bad.
How does minimization contribute to poor self-esteem?
You don't give yourself credit for your strengths and accomplishments. You may focus more on the negative.
I failed this exam and will never get into any colleges.
It's just one exam. One bad grade won't impact my success.
When is a time you assumed responsibility for something that went wrong?
Per individual participant.
How did this affect their self-esteem?
I can't be happy if she doesn't want to be with me.
I will be sad, but I will move on and be happy again.
Why does black and white thinking lead to negative self esteem?
You put more pressure on yourself when you make a mistake OR you have a hard time finding the positive side of things.
I've done well so far, but I might mess up and fail the class.
I'm proud of how well I've done. I'm going to keep studying and working hard.
What is catastrophizing?
When you magnify the negatives. You dwell on mistakes and blow problems out of proportions.
I'm just not smart enough.
Everyone learns differently. I can ask for help.
What's a time you jumped to a conclusion?
Per individual participant.