Types 1
This is when we see things in black and white categories. There is no grey area.
What is All-or-Nothing Thinking
A more extreme form of all-or-nothing thinking, this is when you give yourself a negative label that reflects a negative identity or bad character (ex: "I'm a loser")
Or, you label someone else. When someone does something that bothers you, you may feel that the problem is with that person's "character" or "energy" instead of with their thinking or behavior. You see them as totally bad.
What is Labeling
She broke up with me last night. I'll never meet anyone as great as her
What is All-or-Nothing Thinking OR What is Overgeneralization
"I will never be happy, there is no hope for me."
Bonus: What form of twisted thinking is this?
Reframe: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."
Catastrophizing/ fortune-telling
Inaccurate or irrational thought patterns that can negatively impact our perceptions, emotions, and behaviors
What is "Twisted Thinking" or "Cognitive Distortions"
This is when we anticipate or expect that things will turn out badly and act as if they already turned out that way.
What is Fortune Telling
He didn't say anything about my new haircut. He must think it's ugly.
What is Mind Reading?
Name one way to challenge "twisted thinking."
What evidence do I have that this thought is true? How could I check to see if this thought is true? Who could help me work out if this thought is accurate Does this thought help me? What other ways could I think about this situation? What evidence do I have that I'm to blame? Were there any other people contributing to the situation? What assumptions a m I making? Am I thinking about this negatively? If a friend was in the same situation, what would I say to them? Is this really something that is in my control?
This happens when you exaggerate the importance of your problems and shortcomings.
What is Magnification?
When you hold yourself personally responsible for an event that isn't entirely under your control.
What is Personalization
They're looking at me... I must have done or said something awkward
What is personalization
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... (what could be some reasons?) It's probably not personal." "I will check in with him later and make sure everything is ok"
Types of statements make us feel pressured, guilty or resentful that we use to motivate ourselves to do things and create unrealistic, rigid expectations.
What are "Should" statements?
When you interpret things negatively without any facts, specifically, when you think someone is reacting negatively towards you without any facts
What is Mind Reading
When you inappropriately shrink or downplay the importance of your achievements, strengths, or positive qualities, making them seem less significant than they are. This often happens by comparing yourself negatively to others
What is Minimization
I know she complimented me on my new outfit but she was just trying to be nice.
What is Disqualifying the Positive OR What is Minimization
Reframe this: "People suck."
"Right now I’m seeing examples of people being crappy; there are also people who can be kind or neutral."
"People can be disappointing sometimes, and I can still find people who are trustworthy.”
"Some people act like that — I can protect myself and still stay open to better connections. I haven't met everyone I will ever know in my life."
This is when you pick out one negative detail in a situation and you only think about this negative detail so that your vision of reality becomes darkened (like a drop of ink in a glass of water).
What is Mental Filter
When you reject/shut down positive experiences, achievements, qualities, and compliments and think that they are insignificant or they do not count
What is Disqualifying the Positive
"They cut me off while I was talking- they're such a jerk!"
What is Labeling?
When you predict that things will turn out badly. Before a test you may tell yourself, "I'm really going to blow it." If you're depressed you may tell yourself, ''I'll never get better."
What is Fortune-Telling?