All-or-Nothing Thinking
Exaggerating the importance of your problems or mistakes (e.g., "My small error at work will get me fired").
Magnification
Over-apologizing or taking responsibility for things outside your control (e.g., "It’s my fault they didn’t succeed").
Self-Blame:
Expecting that any sacrifice or suffering you endure will be rewarded, which leads to bitterness if the reward doesn’t come (e.g., "After everything I've done, I deserve happiness").
Fallacy of Heaven’s Reward:
Striving for an unattainable level of perfection and being overly critical of yourself when you don’t achieve it (e.g., "Anything less than perfect is unacceptable").
Perfectionism:
Attributing your own negative feelings or thoughts to others, assuming they feel the same way you do (e.g., "I’m upset, so everyone else must be mad at me too").
Projection:
Downplaying the importance of your successes or positive qualities (e.g., "That achievement wasn't a big deal").
Minimization
Believing that others should change to suit your expectations, and being upset when they don’t (e.g., "If they loved me, they would stop acting like that").
Fallacy of Change:
Generalizing one or two qualities into a negative global judgment about yourself or others (e.g., "Because I failed that test, I’m an idiot").
Global Labeling:
Focusing only on one aspect of a situation, especially a negative one, while ignoring everything else (e.g., "This one mistake ruins everything, even though the rest of the project was a success").
Tunnel Vision:
Sabotaging your own chances for success by creating obstacles to protect against the possibility of failure (e.g., "I’ll procrastinate, so if I fail, it won’t be because I’m incapable").
Self-Handicapping:
Predicting that something negative will happen without considering more likely alternatives (e.g., "I know the meeting is going to go terribly").
Fortune Telling:
Assuming that life or situations should always be fair, leading to disappointment when they aren’t (e.g., "This isn’t fair, so it must be wrong").
Fairness Fallacy:
Holding yourself to higher, often impossible standards compared to others (e.g., "I should be flawless, but it's okay for others to make mistakes").
Double Standard:
Classifying people or situations in extremes without seeing the complexities (e.g., "They’re either a good person or a bad person, nothing in between")
Black-and-White Labeling
Believing that there are certain "rules" about how people should behave in certain situations, and feeling upset when these unspoken rules are broken (e.g., "They should know I need help without me asking").
Unspoken Rules
Holding others responsible for your own emotional state (e.g., "It's your fault I'm angry").
Blaming Others.
Believing you either have total control over everything (internal control) or no control at all (external control), leading to unrealistic expectations or helplessness (e.g., "I must fix everyone's problems" or "There’s nothing I can do about this situation").
Control Fallacy:
Focusing excessively on future problems and not allowing yourself to enjoy the present moment (e.g., "I can't relax now because I have so much to do later").
Discounting the Present:
Assuming that other people’s actions or reactions are directly related to you, when they may have nothing to do with you (e.g., "They’re upset, so I must have done something wrong").
Personalization of Others' Behavior
Acting in a way that causes the negative outcome you fear, reinforcing your original belief (e.g., "I’m sure I’ll fail, so I won’t try hard, and then I do fail").
Self-Fulfilling Prophecy:
Attributing personal issues or behaviors solely to external circumstances or other people (e.g., "If my partner didn't stress me out, I wouldn't have to drink").
Externalizing
Rationalizing or excusing unhealthy behaviors because you feel entitled to them (e.g., "I worked hard today, so I deserve to overindulge").
Justification:
Basing your self-worth on others' opinions and constantly trying to gain approval (e.g., "I have to please everyone, or I'm worthless").
Approval-Seeking:.
Being overly focused on past mistakes or events, preventing you from moving forward (e.g., "I can’t forgive myself for what happened years ago").
Living in the Past:
Avoiding action because you feel that anything less than perfection is unacceptable (e.g., "If I can't do this perfectly, I won't do it at all").
Perfectionism Paralysis: