Name That Distortion
This distortion involves viewing situations in only two categories instead of on a continuum.
What is all-or-nothing thinking?
You feel like a failure after one mistake, but your recent performance reviews are positive. Feeling or fact?
What is a feeling?
“He didn’t say hi today. He must hate me.” This is an example of…
What is jumping to conclusions?
Writing down your thoughts and looking for evidence is a way to challenge…
What are cognitive distortions?
In the movie Inside Out, the character Sadness often assumes that all future events will be negative based on one bad experience. Which cognitive distortion is this?
What is catastrophizing?
You focus only on one negative detail and ignore the rest.
What is mental filtering?
You think a friend is mad at you because they haven’t texted back—but they’ve been working a double shift. Feeling or fact?
What is a feeling?
You assume your feelings reflect reality (“I feel worthless, so I must be.”)
What is emotional reasoning?
A strategy where you challenge automatic thoughts with logic.
What is cognitive restructuring?
In Harry Potter, Ron believes he will fail his exams despite evidence of his past successes. Which distortion does this illustrate?
What is fortune telling?
You predict something bad will happen, even without evidence.
What is fortune telling?
You believe you’re unlovable, but you have people in your life who care deeply for you. Feeling or fact?
What is a feeling?
Believing something “should” be a certain way—especially about yourself or others.
What is ‘should’ statements?
This technique involves writing down your automatic thoughts and testing them with logic and evidence.
What is a thought record or thought journaling?
In The Office, Michael says, “I’m not going to be able to do this. I always screw things up.” Which distortion is he using?
What is overgeneralization?
You blow things way out of proportion—or shrink them unrealistically.
What is magnification or minimization?
Your therapist points out that you completed three difficult goals this week, even though you still felt unproductive. Feeling or fact?
What is a fact?
You think a single mistake defines your entire identity.
What is labeling and mislabeling?
This practice helps you observe your thoughts without judgment or immediate reaction.
What is mindfulness?
In Mean Girls, Regina George says, “So you agree—you think you’re really pretty?” after a harmless compliment. Which distortion is that?
What is mind reading or personalization?
You take things personally, even when it’s not your fault.
What is personalization?
You feel hopeless, but you’ve reached out for help, joined a support group, and started journaling. Feeling or fact?
What is a fact (actions taken)?
You assume responsibility for things outside your control.
What is personalization?
This technique involves asking: “What would I say to a friend in this situation?”
What is a reframe or compassionate self-talk?
In Friends, Ross freaks out when someone eats his sandwich, yelling, “My sandwich! My sandwich!” believing it's the worst thing that could happen. What distortion does this reflect?
What is catastrophizing?