Define it
Focusing only on the negative and ignoring positives
👉 What is Mental Filter?
“I failed once, so I’ll always fail.”
👉 What is Overgeneralization?
Jordan misses an important deadline and says,
“It wasn’t that important anyway. I work better under pressure—it wouldn’t have made a difference.”
👉 Answer: What is Rationalization?
“I know they’re judging me.”
👉 Distortion: Mind Reading
👉 Reframe: “I don’t actually know what they’re thinking.”
“I feel anxious, so something bad is happening.”
👉 What is Emotional Reasoning?
Assuming you know what others are thinking
Mind Reading
“They didn’t text back—they must be mad.”
👉 What is Mind Reading?
Samantha says,
“If my partner would just change and communicate better, then I’d finally feel okay.”
👉 Answer: What is Fallacy of Change?
“This isn’t fair—it shouldn’t happen.”
👉 Distortion: Fallacy of Fairness
👉 Reframe: “I may not like it, but I can cope with it.”
“I feel anxious, so something bad is happening.”
👉 What is Emotional Reasoning?
Making broad conclusions from one event
Over Generalizing
“If it’s not perfect, it’s worthless.”
👉 What is All-or-Nothing Thinking?
Alex considers applying for a job but says,
“There’s no point—I know I won’t get it. I’ll probably embarrass myself.”
👉 Answer: What is Fortune Telling?
“I feel like a failure, so I am one.”
👉 Distortion: Emotional Reasoning
👉 Reframe: “Feelings aren’t facts.”
“I did well, but it doesn’t count.”
👉 What is Mental Filter / Discounting the Positive?
Seeing things as all good or all bad
All or nothing thinking
“This is all my fault.”
👉 What is Personalization?
Chris frequently argues at work and insists,
“I know I’m right—they just don’t understand.”
👉 Answer: What is Always Being Right?
“I should always be in control.”
👉 Distortion: Should Statements
👉 Reframe: “I can aim for progress, not perfection.”
“They need to change for me to be okay.”
👉 What is Fallacy of Change?
Believing your feelings reflect reality
👉 What is Emotional Reasoning?
“This is going to be a disaster.”
👉 What is Catastrophizing?
Taylor avoids taking responsibility after a mistake and instead explains why the situation “didn’t matter anyway” and why others were overreacting.
👉 Answer: What is Rationalization?
“This will be a disaster.”
👉 Distortion: Catastrophizing
👉 Reframe: “What’s the most realistic outcome?”
“If this goes wrong, everything will fall apart.”
👉 What is Catastrophizing?