Cognitive Distortions
“I messed up today, so the whole day is ruined.” What distortion is this?
All-or-Nothing Thinking
Rephrase: “I’m terrible at everything.”
“I struggle with some things, but there are also things I do well.”
“I’m nervous about my appointment tomorrow.” Helpful or unhelpful?
Helpful/realistic — feeling nervous about an upcoming event is normal.
“I feel lonely.” Thought or feeling?
Feeling
What does CBT stand for?
Cognitive Behavioral Therapy
“My friend didn’t text me back. They must be mad at me.” What distortion is this?
Mind Reading
Rephrase: “Nobody likes me.”
“I may not feel connected to everyone, but that doesn’t mean nobody likes me.”
“I made a mistake, but everyone makes mistakes sometimes.” Helpful or unhelpful?
Helpful
“Nobody wants me around.” Thought or feeling?
Thought
Name one healthy coping skill.
Examples: deep breathing, grounding, walking, journaling, listening to music, talking to someone, etc.
“I should never feel anxious in social situations.” What distortion is this?
“Should” Statement
Rephrase: “I can’t handle this.”
“This is difficult, but I can take it one step at a time.”
“If I go to group, everyone will judge everything I say.” Helpful or unhelpful?
Unhelpful — we can't know what everyone else will think.
“I’m frustrated because my plans changed.” What is the feeling?
Frustrated
Name one thing you can control and one thing you cannot control.
Examples: Can control: my actions/reactions. Cannot control: other people's actions/reactions.
“I got one criticism at work, so I’m obviously terrible at my job.” What distortion is this?
Overgeneralization (All-or-Nothing Thinking could also be accepted.)
Rephrase: “Things are never going to get better.”
“Things are difficult right now, but that doesn't mean they will always be this way.”
“My friend seemed quiet today, but I don’t know why unless I ask.” Helpful or unhelpful?
Helpful — it recognizes that we don't know what someone else is thinking.
“I’m going to fail, and I feel anxious.” Identify the thought AND feeling.
Thought: “I’m going to fail.” Feeling: Anxious
Would you rather have to sing everything you say or dance everywhere you go?
Either answer!
“My girlfriend is going to leave me because we had an argument.” Name TWO distortions that could be happening.
Fortune Telling + Catastrophizing (Jumping to Conclusions may also be accepted.)
Rephrase: “I’ve made too many mistakes to ever change.”
“I’ve made mistakes, but I can learn from them and make different choices moving forward.”
“I’m feeling overwhelmed right now, but that doesn’t mean I can’t get through this.” Helpful or unhelpful? Explain why.
Helpful — it acknowledges the difficult feeling without assuming it will last forever or can't be managed.
“Everyone thinks I’m annoying, so I feel embarrassed and want to leave.” Identify the thought, feeling, AND behavior/urge.
Thought: “Everyone thinks I’m annoying.” Feeling: Embarrassed. Behavior/urge: Leaving/avoiding the situation.
What advice would you give a friend who was feeling overwhelmed?
Answers vary — should identify a supportive/healthy response, such as taking a break, using a coping skill, validate their feelings, asking for support, or focusing on one thing at a time.