Cognitive Distortions 1
This is when we see things in black and white terms, refusing to see any gray area.
What is All-or-Nothing Thinking
Example: Distortion: If I’m not nice to everyone all the time, I’m a jerk.
Reframe: I’m allowed to be assertive and set boundaries. I don’t have to be nice to someone who is being disrespectful to me. Standing up for myself doesn’t make me a jerk.
This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
What is Labeling
Distortion: He forgot to lift the toilet seat again! He is so inconsiderate. Or I forgot my kids had a half day today. I’m a terrible parent!
Reframe: He forgot to lift the toilet seat again. He must have had something else on his mind. Or I forgot my kids had a half day today. Today was really busy and I had too much on my mind. Maybe I need to write down half days on my calendar from now on.
"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."
Fortune Telling and Mind Reading are types of what cognitive distortion?
What is Jumping to Conclusions
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
Distortion: I got a bad grade on this math test, so I will never get a good grade on a math test.
Reframe: I got a bad grade on this math test. Maybe I didn’t understand the material or studied wrong. I will talk to my teacher to better understand my mistakes, and hopefully I will do better next time.
She did not say anything about my new haircut. She must think it is ugly!
What is Mind Reading
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."
This is another term for Cognitive Distortions.
What is Thinking errors, Faulty Thinking, or Stinky Thinking
You blow things out of proportion or shrink them.
What is Magnification/Minimization, or Catastrophizing
Example of magnification: Paul's baby is sick on his only clean shirt before he has to go to work to give a presentation. He has an image of his boss noticing, giving him a disgusted look, and firing him on the spot.
Example of minimization: Emma's friend was the third person to try to tell her that she thought Emma was texting while driving and putting herself in danger. Emma dismissed her concerns by saying “You're like everyone else, you worry too much” and thought to herself “I don't know what they're all so worried about”.
1. This is when we see ourselves as the cause of negative events that we are not responsible for.
2. “He makes me feel bad about myself,”
What is Self Blame
What is Other Blame
She is moving to a new apartment because she does not like having me as a neighbor.
What is Self Blame
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"
Types of statements make us feel pressured, guilty or resentful that we use to motivate ourselves to do things and create unrealistic expectations.
What are "Should" statements.
This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence.
What is Mind Reading
Distortion: She didn’t wave at me because she doesn’t like me.
Reframe: She didn’t wave at me. She probably didn’t see me, or maybe she had something on her mind.
When you failed a test worth 25% and you think that this will not impact your grade.
What is Minimization
I know she complimented me on my new outfit but she was just being nice.
What is Discounting the Positive OR What is Minimization
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."
To challenge the unhelpful thought; reconsider the way you are looking at the situation; look at the situation in a positive light. Learn to have compassion for yourself, while still encouraging you to see things in a new and healthier way.
What is positive reframing
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter
Distortion: My presentation went terribly. I lost my train of thought because I got nervous, and I forgot a key point I wanted to make.
Reframe: I stumbled over my words a little bit, but no one besides me seemed to notice. I also forgot a key point I wanted to make. But I got good feedback and everyone seemed engaged during my presentation. Next time I will practice a little bit more, but overall it went pretty well.
This is an extreme example of turning positive events into negative ones.
What is Discounting the Positive
I am mentally ill and cannot contribute anything to anyone.
What is Labeling?
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."
You assume that your feelings reflect the truth, even though your feelings are based on wrong thinking.
What is Emotional Reasoning