Cognitive Distortions

Types 1

100

This is when we see things in black and white categories. There is no grey area.

What is All-or-Nothing Thinking

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 or All or Nothing Thinking

300

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

What is Magnification or Catastrophizing

400

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

What is Mind Reading

500

This is when we assume that our emotions reflect the way things really are.

What is Emotional Reasoning

Types 2

100

This is when we believe the acts will influence unrelated situations.

What is Magical Thinking

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

300

This is when we see ourselves as the cause of negative events that we are not responsible for.

What is Personalization

400

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

What is Minimization

500

This is an extreme example of turning positive events into negative ones.

What is Disqualifying the Positive

Examples 1

100

They broke up with me last night. Now I'll never meet anyone.

What is All-or-Nothing Thinking OR What is Overgeneralization

200

She did not say anything about my new haircut. She must think it is ugly!

What is Mind Reading

300

He is always upset.  He would be fine if I did more to help him.

What is personalization

400

I know they complimented me on my new outfit but they were just being nice.

What is Disqualifying the Positive OR What is Minimization

500

I am mentally ill and cannot contribute anything to anyone.

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.

Examples 2

100

I asked my friend to get coffee with me and they said they were busy.  They must not want to be my friend anymore.

What is Jumping to Conclusions

200

Every interaction I have is terrible.

What is Overgeneralizing or All or Nothing Thinking

300

I should be further along in my recovery.

What are "Should" statements.

400

I feel like I am a bad partner, therefore I must be a bad partner.

What is Emotional Reasoning

500

"I got a B on an exam. This proves how inferior I am." "I got an A on an exam. It doesn't mean I'm smart."

What is Magnification or Minimization.

Reframing 1

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."

200

I should give my friend money because she asked me for it.

Examples: "I wish I could loan her 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."

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"

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."

500

I have had a headache for two days. I must be really sick.

"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."