Definitions 1
This distortion happens when you take responsibility for something that isn’t fully your fault.
What is Personalization?
This distortion expects the worst possible outcome every time.
What is Catastrophizing?
“They didn’t text back, they’re mad at me.”
What is Jumping to Conclusions?
“I shouldn't be so upset about this, it's not that big of a deal."
What are Should/Must Statements?
“I’m so bad at this.”
Distortion: Labeling
Reframe: “This is something I’m still learning.”
This distortion turns one mistake into a negative identity label.
What is Labeling?
This distortion focuses only on the negative and ignores everything else.
What is Mental Filter?
“I feel anxious, so something bad must be about to happen.”
What is Emotional Reasoning?
“This always happens to me. Nothing ever works out.”
What is Over-Generalizing?
“No one likes me.”
Distortion: Over-Generalizing / Jumping to Conclusions
Reframe: “I don’t know what everyone thinks.”
This distortion is thinking in extremes, like “all good” or “all bad.”
What is All-or-Nothing Thinking?
This distortion turns one situation into “this always happens” or “this never works.”
What is Over-Generalizing?
“I failed one test, so I’m terrible at school.”
What is All-or-Nothing Thinking?
“If I mess this up, my whole future is ruined.”
What is Catastrophizing?
“This is the worst thing ever.”
Distortion: Catastrophizing
Reframe: “This feels really bad, but it’s not the end of everything.”
This distortion means assuming you know what others are thinking without proof.
What is Jumping to Conclusions?
This distortion uses rigid rules like “I should” or “they must.”
What are Should/Must statements?
“My friend is quiet today, so I must have done something wrong.”
What is Personalization?
“They said I did a good job, but they were probably just being nice.”
What is Disqualifying the Positive?
“I feel embarrassed, so I must have messed up.”
Distortion: Emotional Reasoning
Reframe: “Feeling embarrassed doesn’t mean I did something wrong.”
This distortion is believing something is true just because it feels true.
What is Emotional Reasoning?
This distortion ignores compliments or success by saying “that doesn’t count.”
What is Disqualifying the Positive?
“I made a mistake, I’m such an idiot.”
What is Labeling?
“One person laughed, so everyone thinks I’m weird.”
What is Mental Filter?
“I should already be better at this.”
Distortion: Should Statements
Reframe: “Learning takes time, and progress isn’t instant.”