Thinking Traps

Name the Thinking Trap

100

You see things as all good or all bad with no gray area in between.

What is Black and White Thinking?

200

This is when we use words like "always," "never," or "everybody" to draw a conclusion based on one example.

What is Overgeneralization?

300

This is when we assume we know what other people are thinking, or why they are doing something, without having any evidence.

What is Mind Reading?

400

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

What is Catastrophizing?

500

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

What is Mental Filter

Name the Thinking Trap 2

100

You focus on another person as the sole source of your negative feelings

What is labeling or blaming?

200

This is when you act as if you already know what will happen in the future.

What is Fortune Telling (a type of jumping to conclusions)?

300

This is when we look at our strengths and trivialize them.

What is Minimization

400

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

What is Personalization

500

When you think that the problem is really really bad, but really it is quite small.

What is Catastrophizing?

Examples 1

100

He broke up with me last night. Now I'll never meet anyone.

What is All-or-Nothing Thinking OR What is Overgeneralization

200

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

What is Mind Reading

300

I know she complimented me on my new outfit but she was just being nice.

What is Disqualifying the Positive OR What is Minimization

400

They didn't come to my birthday party because they don't like me. 

What is personalization

500

I am an anxious person and cannot contribute anything to anyone.

What is Labeling. Reframe! I deal with a lot of anxiety and I have a lot to offer to this world! Anxiety does not define who I am as a person!

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'm going to fail this test because I'm stupid and not good at math.

Examples: "I am a hard worker, I studied. I will try my best, who knows what will happen in the future."

300

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."

400

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"

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."

Random

100

What 2 things can thoughts impact (Hint: starts with B and E)

What is behaviors and emotions

200

What is one way to challenge thought distortions?

What is 'check the evidence'; 'what would you tell a friend'; 

300

These are well-learned ways of thinking about situations that are instantaneous and reflect our underlying beliefs about the world.

What are automatic thoughts

400

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.

500

How can mindfulness help us deal with negative automatic thoughts?

What is "notice them non-judgmentally and then return focus on present moment task"