Twisted Thinking
What is it called when you see things in only two categories—like “I’m a total failure” or “I’m perfect”?
What is all-or-nothing thinking?
True or False: “Jumping to conclusions” means making assumptions with no real proof.
What is True?
“I studied hard and passed my test!” Is this a thought distortion?
What is No, it’s a realistic and positive thought.
How I react when someone is rude to me.
What is something I can control?
You feel nervous before a job interview. What can you do that’s within your control?
What is prepare, practice calming strategies, and show up on time?
When someone assumes they know what others are thinking without evidence, they are doing this.
What is mind reading?
True or False: It’s healthy to assume your feelings are always facts.
What is False?
You catch yourself thinking, “I can’t handle this.” What’s a strategy to challenge that thought?
What is ask for evidence, use coping statements, or replace with a balanced thought?
Other people’s opinions about me.
What is something I cannot control?
Your sibling is in a bad mood and snaps at you. What can you control?
What is how I choose to respond and whether I take it personally?
“If I don’t get this job, everything will fall apart!” is an example of this thought distortion.
What is catastrophizing?
“This always happens to me. I’ll never get it right.” This is called ________.
What is overgeneralization?
You’re assuming someone is mad at you, but they haven’t said anything. What should you do?
What is check the facts or ask for clarification?
What are two things you can control in any situation?
What are my attitude and my actions?
You feel like it’s your fault your mom is mad at your brother. What can you actually control here?
What is my own behavior, not how my mom feels or how my brother acts?
You think, “I made one mistake at work—I must be a terrible employee.”
What is labeling or overgeneralization?
“My friend canceled our plans. I must be annoying.” How could you reframe that thought?
“Maybe they had something come up—it’s not necessarily about me.”
You keep thinking, “I always mess everything up.” What strategy could help shift your thinking?
What is look for exceptions or past successes?
True or False: I can control whether other people follow the rules.
What is False?
You keep replaying a mistake you made years ago. What’s something you can do now?
What is learn from it, remind myself I’m growing, and focus on what I can do today?
“If I’m not the best, then I’m a failure.” This is an example of ________ thinking.
What is all-or-nothing or black-and-white thinking?
“If I make a mistake, people will think I’m stupid.” What’s a healthier thought?
“Everyone makes mistakes—it’s how I learn and grow.”
You're overwhelmed by a negative thought spiral. What can help ground you in the moment?
What is use mindfulness or deep breathing?
“I can’t believe they said that—I have to fix how they feel.”
Flip this to a healthy, control-focused thought.
“I can’t control how they feel, but I can control how I respond.”
You feel anxious thinking your brother might mess up again and get in trouble. What is a healthy way to respond?
What is remind myself that I’m not responsible for his choices and focus on managing my own emotions?