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Types 1
Examples 1
Examples 2
Reframing practice
Random
100
Cognitive Distortions

A type of irrational thought where we see things as more negative than they really are

100

I told John a secret that I was supposed to keep. He is going to tell our friend I shared his secret and they both will never speak to me again.

Catastrophizing

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

Who founded Amazon

Jeff Bezos

200

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

All-or-Nothing Thinking

200

I failed a quiz, I will never be able to pass this class

All or Nothing Thinking

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

In what year was YouTube created?

2005

300

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

Catastrophizing

300

My friend cancelled our plans to hang out after school, they must be mad at me

Mind Reading

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

What was Netflix's most streamed show in 2022?

Stranger Things

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
400

Automatic assumptions

These are well-learned ways of thinking about situations that are instant and reflect our underlying beliefs about the world.

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

These are well-learned ways of thinking about situations that are instantaneous and reflect our underlying beliefs about the world.

What are automatic thoughts

500

Disqualifying the Positive

Ignoring the positive aspects of a situation and focusing solely on the negative

500

I hung out with my friends and I tripped in front of everyone. The whole night was terrible because I embarrassed myself once.

Disqualifying the positive

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

What was the first Pixar movie?

Toy Story