Types of Distortion
All-or-Nothing Thinking
Seeing things in black-or-white categories, without any middle ground.
“The world is dangerous and unsafe.”
(Catastrophizing)
“I know they think I’m stupid.”
(Mind Reading)
“I’m a failure.”
(Labeling)
Define: Catch It, Check It, Change It (what are the steps)
Catch it: Identify the automatic negative thought
Check it: Challenge the thought and check evidence
Change it: Reframe to a balanced or helpful thought
Overgeneralization
king one negative event and assuming it applies to all future situations.
“It was my fault."
Personalization
“I can’t handle this.”
(Fortune Telling)
“I don’t deserve good things.”
(Disqualifying the Positive)
Define: Labeling
Putting a negative label on yourself or others instead of describing specific behaviors.
Example: “I’m a loser” instead of “I made a mistake.”
Emotional Reasoning
Believing something is true because you feel it strongly, regardless of facts.
Example: “I feel worthless, so I must be worthless.”
"I can’t trust anyone anymore.”
Overgeneralization
“If I don’t do this perfectly, I’ll fail.”
(All-or-Nothing Thinking)
"I should be happy by now.”
(Should Statements)
Define: Disqualifying the Positive
Rejecting or dismissing positive experiences or compliments.
Example: “They said I did well, but they were just being nice.”
Mental Filter
Focusing only on the negative details while ignoring any positives.
“I should be over this by now.”
(Should Statements)
“I should never feel anxious.”
(Should Statements)
“I messed up everything.”
(All-or-Nothing Thinking)
REFRAME the distorted thought: “After the traumatic event, I keep thinking, ‘I should have done something to stop it. If I had acted differently, none of this would have happened.’ I feel completely responsible and like I’m a bad person for what happened. I’ll never be able to move on or heal because this is all my fault.” (personalization)
“It’s natural to feel responsible, but the trauma was not my fault. I did the best I could under impossible circumstances. Healing is possible, and self-compassion will help me move forward.”
Personalization
Taking responsibility for events that aren’t fully your fault.
Example: “It’s my fault my friend is upset"
“I am broken because of what happened.”
(Labeling)
“Something bad is going to happen.”
(Catastrophizing)
“Nothing will ever get better.”
(Overgeneralization)
REFRAME the distorted thought: “I have anxiety about social situations and often think, ‘Everyone is judging me and thinking I’m awkward and strange.’ I believe I can tell what people think about me, even though no one says anything. Because I feel anxious, I must be socially inadequate.” (Mind Reading)
“Feeling anxious doesn’t mean others are judging me. I can’t know exactly what others think, and most people are focused on themselves. I’m capable of engaging socially, and my feelings don’t define reality.”