Show:
Types 1
Types 2
Examples 1
Reframing practice
Mix
100
This is when we see things in black and white categories. There is no grey area.
What is All-or-Nothing Thinking
100
This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
What is Labeling
100
She broke up with me last night. Now I'll never meet anyone.
What is All-or-Nothing Thinking OR What is Overgeneralization
100
"I will never be happy"
Examples: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."
100

This is the thought that our emotions reflect how things really are. I feel therefore it is.

What is Emotional Reasoning

200
This is when we see a single negative event as a part of a never-ending streak of failure. We use words like "always," "never," "everybody".
What is Overgeneralization
200
This is when we anticipate that things will turn out badly and act as if they already turned out that way.
What is Fortune Telling
200
She did not say anything about my new haircut. She must think it is ugly!
What is Mind Reading
200
I should give my friend money because he asked me for it.
Examples: "I wish I could loan him money but I cannot afford it." "I want to give my friend money because it makes me feel good and I have enough to spare."
200

I shouldn't have to take medications. I don't need them. I have to try harder. 

What is Should Statement

300

This happens when we blow a negative event out of proportion.

What is Catastrophizing

300
This is when we see ourselves as the cause of negative events that we are not responsible for.
What is Personalization
300
She is moving to a new apartment because she does not like having me as a neighbor.
What is personalization
300
He didn't say Hi to me this morning so he must be mad at me for something I did.
"There are many reasons why he did not say Hi to me. It's probably not personal." "I will check in with him later and make sure everything is ok"
300

After an eventful and productive weekend with friends, come Monday, you think "I didn't do enough, I didn't clean the house, shop, or take the dog out daily. What a wasted weekend."

What is I may not have done those things, but I was still productive. I enjoyed time with friends and accomplished other tasks like mowing the lawn, going for a walk and watching my favorite show. 

400

This is when we conclude that someone is acting negatively towards us without seeking out evidence.

What is Mind Reading

400

This is when we look at our strengths or success and trivialize them.

What is Discounting the Positives

400
I know she complimented me on my new outfit but she was just being nice.
What is Disqualifying the Positive OR What is Minimization
400
I know I am going to have a panic attack when I go the party tomorrow so I should just cancel my plans now.
"I can practice my coping skills if I start to feel anxious and I can leave the party if I start to panic. But I should at least give it a try." "I have been to these types of parties before and I have never had a panic attack. I will probably be fine."
400

I wouldn't be so depressed and angry if my partner just learned to communicate better.

What is Fallacy of Change

500
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter
500

This is when we hold beliefs on how things should be.

What is Should Statements. ('Oughts' or 'have to' statements)

500
I am mentally ill and cannot contribute anything to anyone.
What is Labeling. Reframe! I am living with a mental illness and I have a lot to offer to this world! Mental illness does not define who I am as a person!
500
I have had a headache for two days. I must have a brain tumor.
"Headaches are common and happen occasionally. There is no need to worry." "If my headache doesn't go away in a day I will make an appointment with my PCP to check it out." "I am under a lot of stress and my body is probably telling me I need to take it easy."
500

True or False: Cognitive distortions are abnormal.

False! They are very normal, we all have irrational thoughts from time to time.