Types 1
This is when we see things in black and white categories. There is no grey area. “I made a mistake, I’m such a bad worker”.
What is All-or-Nothing Thinking
This is when we blame ourselves from something we had little or no control over. “The customer I cashed out, lost her wallet. This is somehow my fault “.
What is Inaccurate self blame
“ I was let go from that job. Now I'll never get employed again.” Is an example of:
What is All-or-Nothing Thinking OR What is Overgeneralization
"I will never be employed”
Examples: "I may be unemployed now but that will pass." "I am preparing to return to the workforce. I have been employed in the past and I can do it again”.
My boss is behaving strangely this morning, I will get fired.
What is “ he could be upset about news he received prior to our encounter.
What is “ one of his loved ones is in trouble”
What is” he has a strong headache and does not feel well”
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". For example, “I got fired from my previous jobs, I will get fired again”.
What is overgeneralization
This is when a person thinks the risk of something bad happening is much greater than evidence supports. “ if I work even an hour, Odsp will cut me off”.
What is overestimation of risk
She did not say anything about my work. I feel she disliked it.
What is emotional reasoning.
My new coworkers dislike me. I’m such an unlovable person.
What is "It takes time to build relationships with someone new” “ they may be shy and may want me to take initiative” “ I have someone in my life that loves me”.
My boss is friendlier with some people but me. “She hates me”
What is “ maybe they know themselves longer”
“Maybe they have more things in common”
Maybe “ they do not know how to approach me”.
This happens when we blow a negative event out of proportion. “Even though I have never been late for work, this morning I was late 3 minutes. Time to look for another job, I will get fired for sure”
What is Catastrophizing
“I feel guilty that my coworker got fired even though I had nothing to do with it” is an example of
What is Inaccurate self blame
I have been two months in this job, I should do things perfectly by now.
What is all or nothing. What is over generalization.
My boss 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"
I haven’t been recognized for my work, they are probably waiting to fire me.
What is
“ Maybe is the work culture of this company to not recognize their employees”
“Maybe they are under staffed and managers don’t have the time to notice the good work of their employees”
“ maybe is an opportunity for myself to recognize my punctuality and hard work”.
This is when we conclude that what we feel is true. “ I feel like I am a burden to my employer.”
What is emotional reasoning.
“ Even though, I have been told that I do a good job, I feel that I will get fired constantly. “ is an example of
What is Emotional reasoning.
I know she complimented me on my work, then she suggested that I should meet the deadline. I need to hurry, I am such a lousy and slow worker.
What is Mental filter
I know I am going to have a panic attack when I go the work tomorrow so I should just cancel my shift now.
"I can practice my coping skills if I start to feel anxious and I can take a break or talk to someone I trust. "
I have been to work in the past weeks and I have never had a panic attack. I will probably be fine."
I am a bad worker
What is “ I may discounting what I do well”
“ is the place I go to when I start worrying that I would get fired”
“ discounting the amount of time and experience that I have accumulated so far”
“ maybe discounting the feedback from supervisors and coworkers”
This is when we pick out one negative detail in a situation and dwell on it exclusively. For example: “My boss gave me an extensive positive review but made some recommendations for improvement. I’m such a terrible worker. “
What is Mental Filter
“I should never have a better job than this” is an example of
What is overgeneralization.
I am mentally ill and cannot contribute anything to anyone.
What is All or nothing. 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!
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."
My boss is hiring new people, I will get fired.
What is: “ maybe the business is expanding and she needs more help” “ maybe she will have new tasks that only the new people can do”