Distortion Definitions
This distortion involves seeing things in only black-and-white terms, with no middle ground.
What is "dichotomous thinking"?
I didn't get the promotion at work. I'll never move up in my career.
What is "catastrophizing"?
Reframe "I'm terrible at public speaking."
Multiple Options
Ex. I can improve with practice and learning from my experiences.
I failed at one thing, so I must be a failure.
What is overgeneralization?
True/False: Cognitive distortions are only negative thoughts.
False.
They can be negative or unrealistic, but they can also be reframed positively.
This distortion involves assuming the worst possible outcome will happen.
What is "catastrophizing"?
I made a mistake during my presentation, so now the whole project is ruined.
What is "selective abstraction"?
Reframe: I'm always messing things up.
Multiple options
Ex. I make mistakes sometimes, but that doesn't mean I'm always messing up. I can learn from them.
I didn't get invited to the party. Nobody likes me.
What is selective abstraction?
True/False: Personalization helps people feel more in control of their environment.
False
It can lead to unnecessary guilt and anxiety because you're taking responsibility for things beyond your control.
What is "magnification/minimization"?
I didn't get into my first-choice college, so I'll never succeed in life.
What is "overgeneralization"?
Reframe: "I'll never be happy in a relationship."
Ex. There will be ups and downs, but I can find happiness and build healthy relationships with time.
I didn't get the promotion. My entire career is a failure.
True/False: Magnification is about exaggerating negative events, but minimizing is about downplaying positive ones.
True
This distortion involves defining yourself based on mistakes or past experiences.
I accidentally sent an email with a typo. Now everyone at work thinks I'm incompetent.
Reframe: I'm not good enough to be successful
Multiple options
Ex. Success takes hard work and learning from setbacks. I have the ability to succeed.
I forgot to work out once, so I've failed my fitness goals.
What is minimization?
True/False: Overgeneralization only happens in negative situations.
False.
It can apply to overly positive assumptions based on one event.
This distortion involves focusing only on the negative details while ignoring the bigger picture.
What is "selective abstraction"?
I forgot to reply to a friend's message. They must think I'm a bad friend.
What is "personalization"?
Reframe: "I'm not as smart as others."
Multiple options
Ex. Everyone has their strengths, and intelligence can be developed through effort and learning.
My friend's mood changed. It must be because of something I did.
What is personalization?
True/False: Dichotomous thinking is always extreme, and doesn't allow for gray areas.
True