Types 1
This is when we see things in black and white categories- there is no grey area.
What is: All-or-Nothing Thinking
This is when we apply simplistic and unfair definitions (that are probably wrong or incomplete) on ourselves and others.
What is: Labeling
"She broke up with me last night. Now I'll never meet anyone."
What is: All-or-Nothing Thinking OR Overgeneralization
"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
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
"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 just because he asked me for it."
Examples: "I wish I could loan him money but I cannot afford it right now." "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: Unhelpful Thinking or Stinky Thinking
This happens when we blow a negative event out of proportion.
What is: Magnification or Catastrophizing
This is when we see ourselves as the cause of negative events that we are not responsible for.
What is: Personalization
"My friend is struggling so I must not be supportive enough."
What is: Personalization
"He didn't say hello to me this morning so he must be mad at me for something I did."
"There are many reasons why he did not say hello to me. It's probably not personal." "I will check in with him later and make sure everything is ok."
These are 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 or that we know what they are thinking without any evidence.
What is: Mind Reading
This is when we trivialize or shrink things to make them seem less meaningful than they actually are.
What is: Minimization
"I know she complimented me on my new outfit, but she was just being nice."
What is: Disqualifying the Positive OR 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."
These are well-learned ways of thinking about situations that are instantaneous and reflect our underlying beliefs about the world.
What are: Automatic Thoughts
This is when we only pay attention to certain parts of a situation and dwell on them exclusively.
What is: Mental Filter
This is when we dismiss positive events that have happened or accomplishments we have made.
What is: Disqualifying the Positive
"I am mentally ill, so I'm worthless and cannot contribute anything to anyone."
*50 bonus points if you can provide a reframe!
What is: Labeling.
Reframe example: "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."
These are a type of question that can help us challenge negative automatic thoughts.
What is: Socratic Questioning