Cognitive Distortions
Joan's grades are normally above average but last week she got a D on her history exam. Instead of acknowledging the lower grade and studying harder, Joan gives up on learning history, figuring she has already blown it.
All-or-nothing thinking
This type of thinking involves viewing things in absolute terms. Everything is black or white, everything or nothing.
I’m tall when I’m young, and I’m short when I’m old. What am I?
a candle
Jamie decided that he wasn't going to ask his teacher for an assignment extension because he already knew that the answer was going to be "no", so why even try?
Fortune telling
When you predict events will unfold in a particular way, often to avoid trying something difficult. The expectation that a situation will turn out badly without adequate evidence
George has a great group of friends who are constantly inviting him to hangout. George often declines, thinking, "They're only asking me to hang out because they feel sorry for me."
Emotional Reasoning
You reject any evidence or arguments that might contradict your negative thoughts
What month of the year has 28 days?
All of them
Ben becomes terribly upset when he notices that his tire is flat. He tells himself, "Just my luck! Bad things like this are always happening to me."
Overgeneralization
It happens when you make a rule after a single event or a series of coincidences. The words "always" or "never" frequently appear in the sentence.
What question can you never answer yes to?
Are you sleeping?
Steve is failing all of his classes. He spends his class time scrolling on his phone and hasn't opened his textbooks all semester. When explaining his report card to his parents, Steve said, "It's my teachers' faults, they just don't know how to teach!"
Blaming
You focus on the other person as the source of your negative feelings and refuse to take responsibility for changing yourself
Bianca posted a selfie because she liked her new outfit. One of her followers commented saying that her outfit is trash. Bianca ends up deleting that picture and now wants to get rid of her whole wardrobe and buy new clothes since she is not fashionable at all.
All-or-nothing thinking
This type of thinking involves viewing things in absolute terms. Everything is black or white, everything or nothing.
What is full of holes but still holds water?
a sponge
Cynthia gives a presentation to her classmates and receives many compliments, but also mild criticism from one of her peers. She obsesses about the criticism she received for days and ignores all the positive feedback.
Negative filter / Mental Filter
Instead of taking one small event and generalizing it inappropriately, the mental filter takes small (negative) events and focuses on them exclusively, filtering out anything else.
A man who was outside in the rain without an umbrella or hat didn’t get a single hair on his head wet. Why?
He was bald.
Nancy talked herself out trying out for the school play, believing if she messed up her lines, she would be an outcast for the rest of her time in school.
Catastrophizing
Seeing only the worst case scenario in any situation. This often leads to indecision, anxiety, fear, worry, and panic.
Anne has had a long day at school and when she got home, she raised her voice at her family for asking about her day when she walked in the door. She does not often yell at her family. She feels guilty and thought to herself: "I should always be able to control my anger"
"Should" Statements
These statements are self-defeating ways we talk to ourselves that emphasize unattainable standards. Then, when we fall short of our own ideas, we fail in our own eyes, which can create panic and anxiety.
What building has the most stories?
A library
Joel was awarded student of the month due to his volunteer work with the younger students. When his peers are complimenting his work, Joel responds by making self-deprecating comments like "It's really not that big of a deal, anyone could do what I did."
Disqualifying the positives
Is a cognitive distortion that involves ignoring or invalidating the positive aspects of a situation.
David’s parents have three sons: Snap, Crackle, and what’s the name of the third son?
David
Jake became agitated and upset because he couldn't find his lucky jersey in preparation for the Football game. He told himself "If I am not wearing that jersey my team is going to lose the game."
Catastrophizing / Fortune Telling
Predicting things will turn out badly
Cara tripped accidentally and dropped her lunch tray on the floor. Cara yelled out loud "I'm such a LOSER!"
Labeling
You use extreme language to describe things.
What has a thumb and four fingers, but is not a hand?
A glove
Chad has a crush on this girl that he sees everyday at the coffee shop on his way to work. He decides that he won't speak to her or ask her out on a date because "She probably thinks I'm a freak. She would never date someone like me".
Mind reading
When you think someone is going to react in a particular way, or you believe someone is thinking things that they aren't.
What has many keys, but no locks?
a piano
Nick was getting irritated while sitting in traffic on his way to practice. He thought to himself "What a mess, obviously my coach is going to think I'm irresponsible for being late."
Mind reading
You assume you know what people thinking without having evidence or proof of their thoughts
Darlene came into school one morning and her homeroom teacher told her she is needed at the front office. She began to panic and think: "Is someone mad at me? What do they want to talk to me about? I am sure I'm getting in trouble! Then I won't be able to get into college or get a good job!"
Catastrophizing
Seeing only the worst case scenario in any situation. This often leads to indecision, anxiety, fear, worry, and panic.
What has 13 hearts, but no other organs?
A deck of cards