All or Nothing Thinking
If I don't get an A, I'm a total failure.
If I don't get an A, I will study harder next time.
They didn't text me back, they must be mad at me.
They didn't text me back yet, maybe they're busy right now.
I only did well on that test because it was easy.
I did well on this test because I learned the information.
I should always be in control of my emotions.
I can work on using my coping skills more next time.
I feel disappointed, so this must have been a bad idea.
I feel disappointed and I can learn from this or try again.
Nobody likes me.
Not everyone needs to like me. These are the people who do like me...
Everyone at this hangout is going to think I'm awkward.
Maybe I'll make a new friend at this hangout.
They're just being nice, they don't really mean that compliment.
That was a nice thing to say, thank you for the compliment!
I shouldn't need help - other people can handle things on their own.
It's okay to need help on things.
I feel overwhelmed, so this must be impossible.
I feel overwhelmed and it's okay to take breaks if I need to.
I always mess everything up.
I messed this up; how can I do better next time?
My teacher probably just thinks I'm lazy.
Maybe my teacher will understand if I explain the situation to her.
Yeah I made the team, but it's probably only because they needed more players.
I made the team because they think I would be a good addition!
My friends should always include me in things.
I feel awkward, so everyone must be noticing me.
I feel awkward AND not everyone is probably paying attention to me.
If I'm not the best at this, I might as well be the worst.
I'm good at this thing and could probably get even better at it with practice!
I definitely won't make the team if I try out.
Maybe I'll make the team if I try out.
Sure I passed my UA, but anyone could have done that.
I'm able to pass my UA's and stay sober for ____.
I should never make mistakes.
I feel bored, so this is a waste of time.
This is boring AND I could get something out of this.
My friend did something wrong; they are a terrible friend.
My friend is human; how can I talk to them about this?
They're all laughing together, they must be making fun of me.
They're all laughing together, maybe something funny happened over there.
They hang out with me at school, but only because we're all there together.
They hang out with me at school, maybe they would also want to hang out with me outside of school.
People should always treat me fairly.
Sometimes things are unfair.
I feel a little insecure AND I might find someone who has something in common with me.