Guess the
Thinking Trap
Thinking Trap
I did really well at school today and got the Spirit Award, but in Math I didn't understand the new topic. It was a bad day.
What thinking trap is this?
All or Nothing
Black or White Thinking
Negative Brain Filter
(Ignoring the positive and focusing on the negative only)
Black or White thinking
Something is either good or bad, right or wrong, all or nothing
How can you get out of this thinking trap:
"I just know I'm going to fail my test."
Bonus if you can name the thinking trap!
Ideas:
"If I work hard I may be able to improve my score"
"If I ask for help, I may understand it better"
"I can't predict how I'm going to do on the test, all I can do is work hard"
JUMPING RABBIT
"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."
Julie in my class doesn't like me because she never talks to me or plays with me.
What is this thinking trap?
Mind Reading
Making Assumptions
(Mind Reading/Jumping to Conclusions)
This is when we anticipate things will turn out badly and act as if it's already happened.
How can you get out of this thinking trap:
You got a great score on your math test but made 1 mistake and think "I did terribly, I can't believe I messed that one up!"
Bonus if you name the trap!
Ideas:
"I did a great job, everyone makes mistakes sometimes."
"I am proud of how well I did. I only made one mistake."
FILTERING FISH
"I should have run faster in the game then maybe we wouldn't have lost"
Examples:
"The team didn't lost because of one person."
"I am a fast runner, I did the best I could"
My brother got the bigger cookie. I am so mad, I don't even want the cookie. My mom always gives my brother the better things.
What is this thinking trap?
Over-generalizing
Over-generalizing
only focusing on one aspect. Using language such as all, always, never etc.
How can you get out of this thinking trap:
"I'm not allowed to watch TV until the weekend, I never get to do what I want"
Bonus if you can name the trap!
Ideas:
"I can do something else instead of watching TV today."
"I don't like this house rule but I know there's a reason for it. What can I do instead?"
TOXIC TIGER
"He didn't say 'Hi' to me this morning so he must be mad at me for something I did."
Examples:
"There could be 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"
"I don't have any reason to believe he's mad."
Your mom is out running errand. Your dad calls her but she does not answer the phone. You think she must have been in an accident and start to get really upet.
What thinking trap are you falling into?
Catastrophizing
Spiral thinking
Mind Reading
Assuming you know what ppl are thinking
Can you get out of this thinking trap:
You forget your music folder at home and have to share with someone else. You say to yourself, "I can't do anything right, I'm a total failure"
Bonus if you can name the trap!
Ideas:
"It's no big deal, I can bring it tomorrow"
"Everyone forgets things sometimes"
WENDY THE WHALE (BLACK&WHITE THINKING)
LABELLING
"I know I am going to fail the test tomorrow so I might as well not go to school."
Examples:
"If I study I will pass"
"I've never failed a test before"
"If I don't go to school tomorrow the teacher will make me do the test next week"
"I will do fine, it's okay if I don't do perfect"
Peter doesn't get picked to be in the school play and is disappointed. He thinks, "Just my luck, I never get picked to be in anything! I'm always left out."
What thinking trap is Peter falling into?
Overgeneralization
Black & White thinking
Should Shark
Using should statements when we feeling sad, disappointed or angry about something that has happened. They make us feel bad about ourselves and when we use them towards others we end up feeling frustrated.
Can you get out of this thinking trap:
You and a friend want to take the first kick into the soccer net, and he gets to do it first, and you think it is really unfair.
Bonus if you can name the trap!
Ideas:
"It is nice to let my friend go first sometimes and maybe I can go first next time"
"I will get a turn eventually and it is okay to wait and be patient"
FAIRNESS CHICKEN
"I have had a headache for two days.There must be something terribly wrong with me!!"
Examples:
"Headaches are common and happen to lots of people. My mom will take me to the doctor if I need help."
"I have been feeling upset a lot this week and my body is probably telling me I need to calm down."
"I got an A+ for health at my last doctor's visit"