Cognitive Distortions
“If I’m not the best at my job, I’m a failure.”
Is an example of this type of distortion, which involves seeing things in extremes: success or failure, good or bad, perfect or worthless—with no in-between.
All-or-Nothing Thinking (Black-and-White Thinking)
Adults need about this many hours of sleep per night for optimal health.
What is 7–9 hours?
This part of the brain is the “thinking” center responsible for decision-making, planning, and self-control.
What is the prefrontal cortex?
This is the most common mental health disorder worldwide, often called the “common cold” of mental health.
Depression
These are people, places, or things that make someone more likely to crave or relapse.
What are triggers?
“My child is late getting home. They’ve probably been in a terrible accident.”
Is an example of this type of distortion, that involves expecting the worst-case scenario, no matter how unlikely it is.
What is catastrophizing?
Eating protein, complex carbs, and healthy fats instead of sugar helps keep this stable throughout the day.
What is blood sugar (or energy levels)?
Known as the brain’s reward chemical, this neurotransmitter is often involved in motivation, habit formation, and addiction.
What is dopamine?
This type of anxiety involves sudden, intense episodes of fear with symptoms like a racing heart and sweating.
What is a panic attack?
This mindfulness exercise focuses on slowing your breathing, often using a pattern like inhale for four seconds, hold for four, exhale for four, hold for four.
What is box breathing?
You go on a fun date but ruminate over an awkward comment you made instead of remembering the overall positive experience, is an example of this type of distortion where you focus only on the negative
What is mental filtering (or disqualifying the positive)?
The body’s stress hormone, produced in the adrenal glands, is called this.
What is cortisol?
This almond-shaped structure in the brain processes fear and emotional memories.
What is the amygdala?
Flashbacks, nightmares, and hypervigilance are hallmark symptoms of this trauma-related disorder.
What is PTSD (Post-Traumatic Stress Disorder)?
Taking a walk, calling a sponsor, or practicing deep breathing are examples of these healthy habits that replace old behaviors.
What are coping strategies?
“I must be in bed by 10 PM, or I’ve failed.”
This type of distortion that involves imposing rigid rules on yourself or others, often based on unrealistic standards or internalized expectations is know as
“Should” Statements
Taking five minutes to inhale deeply, exhale slowly, and focus on the breath is an example of this stress-reducing practice.
What is mindfulness meditation?
This brain chemical, often called the “feel-good” neurotransmitter, is linked to mood regulation and is often low in depression.
What is serotonin?
One key symptom of major depressive disorder is losing interest or pleasure in activities you once enjoyed. This is called:
What is anhedonia?
HALT is an acronym for four common relapse triggers.
What are Hungry, Angry, Lonely, and Tired?
Mind Reading: Assuming you know what others are thinking, especially negative thoughts about you.
&
Fortune-Telling:Predicting negative outcomes without real justification.
Are two subtypes of this type of distortion
What is Jumping to conclusions?
The body’s internal clock that regulates sleep and wake cycles is known as this.
What is the circadian rhythm?
The brain’s ability to change and form new neural connections is known as this.
What is neuroplasticity?
This severe form of anxiety is characterized by an intense fear of being in situations where escape might be difficult or help unavailable in the event of panic-like symptoms.
What is agoraphobia?
This coping technique involves riding out cravings until they pass instead of fighting them.
What is urge surfing?