Cognitive Distortions Definitions 1
Magnification
Making bad things seem bigger than they are
Ex. “I made one mistake, and now everything is ruined.”
Minimization
Making good things seem smaller than they are
Ex. “My progress doesn't really count.”
Alex forgot to sign out of his computer during his first week at work. His boss reminds him that this is important. Alex begins to think, “I always mess everything up; no matter how hard I try, I will always make a mistake.”
This is an example of...
Overgeneralization
After making a mistake at work, Alex thinks, “I’m so stupid. I can never do anything right.”
This is an example of...
A. Negative Self Talk
B. Balanced Self Talk
C. Positive Self Talk
Negative Self Talk
Sam thinks, “My friend didn't text me back because they don't like me.” Sam feels hurt and rejected and decides to stop talking to their friend.
What is the thought?
“My friend didn't text me back because they don't like me.”
Fortune Telling
Predicting that a situation will have a negative outcome despite lacking evidence to support that belief
Ex. “This relationship will definitely end.”
Catashtrophizing
Assuming the worst possible outcome will happen
Ex. “They are upset with me; our relationship is ruined.”
Maria sends her friend a text message, but her friend doesn't respond for several hours. Maria thinks, “She must be mad at me.”
This is an example of...
Mind Reading
Maria is nervous about starting a new program. She tells herself, “This is new and uncomfortable, but I can take it one step at a time.”
This is an example of...
A. Negative Self Talk
B. Balanced Self Talk
C. Positive Self Talk
Balanced Self Talk
Jordan thinks, “I made a mistake at work, and my boss is going to be angry.” Jordan feels anxious and avoids talking to their boss.
What is the feeling?
Anxiety
Mind Reading
Assuming you know what others are thinking or feeling without clear evidence
Ex. “They don't want me around.”
Disqualifying the positive
Ignoring or minimizing the positive experiences while only focusing on the negative ones
Ex. "I handled that situation well, but anyone could have done it.”
James has been doing well in his recovery for several weeks. When someone compliments his progress, he says, “It doesn't really count. I've only been doing well because things have been easy lately.”
This is an example of...
Disqualifying the positive
James finishes a difficult task and tells himself, “I worked hard, and I should be proud of myself for not giving up.”
This is an example of...
A. Negative Self Talk
B. Balanced Self Talk
C. Positive Self Talk
Postive Self Talk
Taylor thinks, “Nobody cares about me.” Taylor feels lonely and begins to isolate from other people.
What is the behaviour?
Isolating from other people
Personalization
Taking responsibility for things you didn't control
Ex. “My family is arguing because of me.”
All or nothing thinking
Viewing a situation in extreme, absolute terms rather than recognizing shades of grey
"Always, "Never", "Every"
Ex. “If I can't do it perfectly, there is no point in trying.”
Sarah's partner gets into an argument with their family. Sarah thinks, “This is my fault. If I had been there, I could have prevented the argument.”
This is an example of...
Personilzation
After missing an appointment, Taylor thinks, “I messed up today, but one mistake doesn't mean I'm a failure. I can figure out what went wrong and do better next time.”
This is an example of...
A. Negative Self Talk
B. Balanced Self Talk
C. Positive Self Talk
Balanced Self Talk
Alex has a difficult day in recovery and thinks, “I've ruined everything. I'm never going to change.” Alex feels hopeless and ashamed, then isolates and stops reaching out for support.
Which part of the cycle could Alex challenge first to help change the pattern?
A. The situation
B. The thought
C. The feeling
D. The past
The Thought
Overgeneralization
Taking one event and treating it as a rule
Ex. “Someone betrayed me, so nobody can be trusted.”
Magical Thinking
Believing your thoughts or unrelated actions caused an event
Ex. “If I don't do this particular thing, something bad will happen.”
Jessica has been working hard on her recovery but has one difficult day. She thinks, “I've ruined all my progress. If I were really serious about recovery, I wouldn't have struggled today.”
This is an example of...
All or nothing thinking
Jordan has been struggling with recovery and thinks, “Nothing is going to change. I'm always going to be like this, so why even bother trying?”
This is an example of...
A. Negative Self Talk
B. Balanced Self Talk
C. Positive Self Talk
Negative Self Talk
Chris receives criticism from a family member. Chris thinks, “They think I'm a failure.” Chris feels ashamed and angry and leaves the room instead of talking about what happened.
What is the sequence?
Thought: “They think I'm a failure.” → Feeling: Shame/anger → Behaviour: Leaves the room