Distortion Detective
"I got one question wrong on the test, so I'm terrible at math."
What is All-or-Nothing Thinking?
"I forgot my homework. I never do anything right."
"I made a mistake today, but that doesn't mean I always mess up."
Your thought: "Nobody likes my artwork."
Question: Name one piece of evidence that might challenge that thought.
People have complimented it before.
You weren't chosen to answer a question in class.
"I guess my teacher thinks I'm dumb."
Mind Reading
Name three cognitive distortions.
Any three from the list.
"My friend didn't text me back. They're probably mad at me."
What is Mind Reading?
"Everyone thinks I'm weird."
"I can't know what everyone thinks. Some people may like me and some may not."
Your thought: "I'll fail this presentation."
Question: What evidence suggests you might succeed?
I've prepared, practiced, or done presentations before.
You make the team but aren't a starter.
"The season is ruined."
Mental Filter or Catastrophizing
What is the difference between a feeling and a fact?
Feelings are emotions; facts are things that can be verified with evidence.
"I feel nervous about tomorrow, so something bad must happen."
What is Emotional Reasoning?
"I feel lonely, so nobody cares about me."
"Feeling lonely doesn't mean I'm alone or uncared for."
Your thought: "My teacher hates me."
Question: What evidence would you need before believing that?
Direct statements, repeated behavior, not assumptions.
You get a B.
"I'm a failure."
Labeling and All-or-Nothing Thinking
True or False: "Thought reframing means pretending everything is positive."
False
"I failed one quiz. I'll probably fail every class."
What is Overgeneralization?
"My therapist challenged me today, so therapy isn't helping."
"Being challenged can be part of growth and learning."
Your thought: "I'm bad at making friends."
Question: What evidence might show the opposite?
Existing friendships, positive interactions, invitations.
A friend hangs out with someone else.
"We're not friends anymore."
All-or-Nothing Thinking
What are the three steps of thought reframing?
1. Notice the thought
2. Identify the distortion
3. Replace it with a balanced thought
"If I don't make varsity this year, my future is ruined."
What is Catastrophizing (Magnification)?
"I should always be able to control my emotions."
"Everyone struggles sometimes. Learning emotional skills takes practice."
Your thought: "My parents are stressed because of me."
Question: What other explanations could exist?
Work, finances, health, responsibilities, or unrelated stressors.
You feel anxious before school.
"Today is definitely going to be awful."
Fortune Telling
Create a healthy reframe for: "I had a panic attack at school, so school will always be awful."
"One difficult experience doesn't predict every future experience. I can learn skills to cope and have better days."