Cognitive Distortions 1
If I don’t get an A, I’m a total failure.
What is all-or-nothing thinking
Ignoring your success by saying “It doesn’t count” or “It was luck.
What is disqualifying the positive
My friend didn’t reply yet—they might be busy or not on their phone.
Reality (balanced thinking)
They didn’t invite me, so no one likes me.
I don’t know the full reason—I won't assume.
“I embarrassed myself, everyone is thinking about it.”
What is: “Most people are probably focused on themselves, not me”?
Only noticing the one negative comment and ignoring 10 compliments
What is a mental filter
Calling yourself “stupid” instead of saying “I made a mistake.
What is labeling
My dad is in a bad mood today—it might not be about me.
Reality
Name one situation where unhelpful thinking patterns show up in real life
If you answered, you get the points.
“I shouldn’t feel this upset—it’s stupid."
What is: “My feelings are valid, even if I don’t like them”?
They didn’t text back… they must be mad at me.
What is jumping to conclusions (mind reading)
Expecting the worst possible outcome in a situation.
What is catastrophizing?
Everyone at this party thinks I’m awkward
Distortion → Mind reading
What’s one question you can ask to challenge a negative thought?
"What’s the evidence?” / “Is there another explanation?”
“I always mess up my relationships.”
What is: “Sometimes I struggle, but not always—and I can learn from it”?
Believing something is true just because you feel it strongly
What is emotional reasoning?
Saying everything is someone else’s fault and taking no responsibility.
What is blaming?
That conversation was a little awkward, but it’s not a big deal.
Reality
This distortion turns one negative moment into a never-ending pattern (“always,” “never”
What is overgeneralization?
If they’re upset with me, it means I did something wrong.”
What is: “People can feel upset for lots of reasons—it’s not always my fault”?
Taking responsibility for something that wasn’t actually your fault
What is personalization?
When you take something personally that may not be about you.
What is personalization?
I feel embarrassed, so I must have done something really wrong
Distortion → Emotional reasoning
The goal of cognitive restructuring is to do this to your thoughts
What is "make them more balanced and realistic"?
When reframing a thought, this type of thinking is the goal—not extreme positivity.
What is balanced thinking?