Cognitive Distortions
You make one mistake at work and immediately think, "I'm terrible at everything." This distortion involves seeing things in only two extremes, with no middle ground.
What is all-or-nothing thinking (black-and-white thinking)?
You feel nervous before meeting new people, so you assume everyone is judging you. In CBT, your nervousness is a feeling, but this assumption is not necessarily a _____.
What is a fact?
When feeling overwhelmed, this coping skill involves slowing your breathing, noticing your surroundings, and bringing your attention back to the present moment.
What is grounding?
Instead of thinking, "I failed, so I am a failure," you tell yourself, "I made a mistake, but I can learn from it." This CBT skill is called this.
What is reframing (or cognitive restructuring)?
This stress management skill involves intentionally paying attention to the present moment without judging your thoughts, feelings, or surroundings.
What is mindfulness?
Your friend walks past you without saying hello, and you assume they're upset with you—even though they may not have seen you.
What is mind reading?
True or False: If you feel like a failure, that automatically means you are one.
What is false?
You are feeling angry and notice your emotions are escalating. Instead of reacting immediately, you pause, take a few deep breaths, and give yourself time before responding. This skill is called this.
What is taking a pause
This CBT question helps challenge negative thoughts by asking, "What evidence do I have that this thought is true, and what evidence do I have that it may not be true?"
What is examining the evidence?
You notice your stress increasing, so you take slow, deep breaths to help calm your nervous system. This coping technique is called this.
What is deep breathing (or paced breathing)?
You think about applying for a new job but decide not to because you tell yourself, "There's no point—they're going to reject me anyway." This distortion involves predicting the future as if it were a fact.
What is fortune telling?
After making a mistake, you think, "I feel embarrassed, so everyone must have noticed." What important CBT principle is being overlooked?
What is that feelings are not facts? (or "What is emotional reasoning?")
This coping strategy involves writing down your thoughts and feelings to process emotions, identify patterns, and gain a different perspective.
What is journaling?
You think, "I have to do everything perfectly, or I am not good enough." A healthier way to think would be, "I can do my best without needing to be perfect." This type of thinking is called this.
What is balanced thinking?
A person feels overwhelmed by a long to-do list. Instead of trying to fix everything at once, they choose one small task to complete first. This stress management strategy is called this.
What is breaking tasks into smaller steps (or prioritizing)?
You spill your coffee before work and think, "This day is ruined. Everything else is going to go wrong."
What is catastrophizing?
You wake up feeling anxious about the day ahead. Name one question you can ask yourself to separate your feelings from the facts.
Possible Responses:
You notice you are isolating and losing motivation. A CBT-based coping strategy encourages you to take a small, meaningful action—even before you feel motivated.
What is behavioral activation?
When you notice your inner critic saying, "I can't handle this," you respond with, "This is difficult, but I have gotten through hard things before." This practice is an example of this.
What is self-compassion?
This stress management technique involves noticing where you hold tension in your body and slowly relaxing different muscle groups to reduce physical stress.
What is progressive muscle relaxation?
Your friend seems quiet during lunch, and you immediately assume it's because you said something wrong—even though you have no evidence that you caused their mood.
What is personalization?
A coworker doesn't smile when they walk by, and you immediately feel hurt and think, "They must be upset with me." Which of these is the fact?
A. They don't like you.
B. They ignored you on purpose.
C. They walked by without smiling.
D. You ruined their day.
What is C: They walked by without smiling?
You are experiencing intense emotions and need to calm your body before trying to problem-solve. This category of coping skills focuses on regulating your body's response through techniques like paced breathing, temperature change, or grounding.
What is distress tolerance?
A person believes, "My anxiety means something bad is going to happen." They challenge this thought by asking, "Is this a possibility, or is it a certainty?" This CBT strategy helps create a more realistic perspective.
What is challenging automatic thoughts (or reality testing)?
A person is stressed because they believe, "I have to handle everything on my own." They challenge this belief and ask for support from trusted people. This stress management skill involves this.
What is seeking support (or asking for help)?