Thinking Traps
This thinking trap, also called "black-and-white thinking," makes us see things as all good or all bad.
What is all-or-nothing thinking?
"I’m such a failure."
What is a thought?
I always mess everything up!" How could you challenge this thought?
What is "Always? Have I ever succeeded at something before?"
This technique involves writing down negative thoughts and looking for evidence to challenge them.
What is a thought record?
"I made a mistake, so now my whole day is ruined."
What is distorted?
This distortion involves assuming the worst will happen, like "If I fail this test, my whole life is over."
What is catastrophizing?
"I feel anxious before my presentation."
What is a feeling?
"If I make a mistake, people will think I'm stupid."
What is "Have I ever seen someone make a mistake and still be respected?
This CBT technique helps clients gradually face fears instead of avoiding them.
What is exposure therapy?
"I’m nervous about my presentation, but I’ve practiced and will do my best."
What is real?
You assume you know what someone is thinking, even though you have no proof.
What is mind-reading?
Avoiding eye contact and leaving a social situation early.
What is a behavior?
"I can’t handle this situation."
What is "Have I faced hard things before? What strengths did I use?"
A person struggling with depression is encouraged to engage in activities that bring joy, even if they don’t feel like it. What technique is this?
What is behavioral activation?
"If I don't get this job, I’ll never be successful."
What is distorted?
This distortion involves taking one negative event and applying it to all situations, like “I failed once, so I’ll always fail.”
What is overgeneralization?
"People are judging me right now" leads to increased heart rate and avoiding eye contact.
What is both a thought and a behavior?
"If I don't get this job, I'll never be successful." What are two alternative thoughts that could help reframe this?
What is "One setback does not define success" and "There are other opportunities available."
This CBT strategy helps clients increase awareness of how automatic thoughts, emotions, and behaviors influence each other.
What is cognitive restructuring?
"My friend didn’t text me back. They must be mad at me."
What is distorted—mind-reading?
This distortion combines multiple negative biases—focusing only on the negative, discounting positives, and believing emotions are facts.
What is emotional reasoning?
A client reports feeling worthless but can’t describe a specific thought behind it. What CBT technique helps separate thoughts from feelings?
What is thought labeling or thought tracking?
client struggling with self-doubt says, "I feel like I’m unlovable, so it must be true." How do you use Socratic questioning to challenge this belief?
What is "Can feelings always be trusted? What evidence supports or contradicts this belief?"
Name two CBT techniques that can help a client who has social anxiety and struggles with negative self-judgment in social settings.
What are exposure therapy and cognitive reframing?
"I feel guilty for taking a break, so I must be doing something wrong."
What is distorted—emotional reasoning?