Stories in My Head

Types 1

100

When we don't see a gray area in our thinking.

Black and White Thinking

200

This is when we see a single negative event as a part of a never-ending streak of failure. Something bad happens once, and you believe it will happen over and over again.

Overgeneralization

300

This happens when we blow a negative event out of proportion.

Catastrophizing

400

This is when we conclude why someone is acting negatively towards us without checking it out or seeking other evidence. We think we know how they feel.

Mind Reading

500

This is when we pick out one negative detail in a situation and dwell on it exclusively.

Filtering

Types 2

100

This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.

Labeling

200

This is when we have a belief that we have the ability to decide how a situation will turn out. 

Control Fallacy

300

This is when we see ourselves as the cause of negative events that we are not responsible for.

Personalization

400

This is when we look at our strengths and trivialize them. You believe negative things you feel about yourself must be true. 

Emotional Reasoning

500

Other people are responsible for your pain.

Blaming

Examples 1

100

She broke up with me last night. Now I'll never meet anyone. I'll never get married.

Catastrophizing

200

She did not say anything about my new haircut. She must think it is ugly!

Mind Reading

300

It's not fair that I have to do most of the chores at home. I don't care that my siblings are younger than me. 

Fairness Fallacy

400

I should be going to the gym every day. No wonder I am gaining so much weight. I also shouldn't be eating so much!

Shoulds

500

If my mom would just let me hang out with my friends more often, I wouldn't be so sad all of the time.

Control Fallacy/Blaming

Reframing practice

100

"I will never be happy"

Examples: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."

200

I should give my friend money because he asked me for it.

Examples: "I wish I could loan him money but I cannot afford it." "I want to give my friend money because it makes me feel good and I have enough to spare."

300

He didn't say Hi to me this morning so he must be mad at me for something I did.

"There are many reasons why he did not say Hi to me. It's probably not personal." "I will check in with him later and make sure everything is ok"

400

I know I am going to have a panic attack when I go the party tomorrow so I should just cancel my plans now.

"I can practice my coping skills if I start to feel anxious and I can leave the party if I start to panic. But I should at least give it a try." "I have been to these types of parties before and I have never had a panic attack. I will probably be fine."

500

I have had a headache for two days. I must have a brain tumor.

"Headaches are common and happen occasionally. There is no need to worry." "If my headache doesn't go away in a day I will make an appointment with my PCP to check it out." "I am under a lot of stress and my body is probably telling me I need to take it easy."

Potpourri

100

Name two reckless thinking errors where you decide what others are thinking or believe you are the reason someone is unhappy. 

Mind Reading/Personalizing

200

This is another term for Cognitive Distortions.

Thinking errors, stories in my head, reckless thinking. 

300

Types of statements make us feel pressured, guilty or resentful that we use to motivate ourselves to do things and create unrealistic expectations.

What are "Should" statements.

400

Name one strategy for challenging negative thoughts.

Check facts, throw them away, boss the thought, be kind to yourself, picture it perfect, worst-best-likely, etc.

500

Why do we have stories in our heads?

Because we don't know the whole story and our brain fills in the gaps with negative thoughts.