What's That Distortion?
This distortion makes you see things in extremes, like being perfect or a total failure.
All-or-nothing thinking (black-and-white thinking).
'I got a B on my project, so I am a total failure.'
All-or-nothing thinking.
To challenge all-or-nothing thinking, you should look for this 'color' in your thoughts.
Middle ground.
Cognitive distortions can lead to feeling this way, like being really worried about failing.
When you notice a distortion, take a deep one of these to calm down before challenging it.
Deep breath.
This distortion involves taking one bad event and thinking it will always happen, using words like 'always' or 'never'.
Overgeneralization.
'I did not get invited to one party, so I will never have friends'.
Overgeneralization.
To challenge overgeneralization, look at this instead of focusing on one 'bad leaf'.
The bigger picture (or the whole tree).
Cognitive distortions can cause this, like avoiding a party because you think 'everyone hates me'.
Poor decision-making.
Write down your thoughts in this to help you spot distortions and track your progress.
Journal.
This distortion makes you assume you know what others are thinking, usually negatively, without evidence.
Mind reading.
'I got tons of likes on my post, but one mean comments means everyone hates me'.
To challenge mental filtering, make a list of this 'shiny' stuff you might be ignoring.
The 'gold' (or positive things).
Cognitive distortions can strain these, like thinking a friend is made at you when they are just busy.
Relationships.
Talk to this person to get a reality check when you are stuck in a distortion like mind reading.
Trusted friend or family member.
This distortion involves putting a harsh, oversimplified label on yourself or others based on one thing.
Labeling.
Emotional Reasoning.
To challenge a 'should' statement, replace 'should' with these kinder words.
'I would like to'.
Cognitive distortions can lower this, making you feel worthless even when you have strengths.
Self-esteem.
Use this grounding technique by naming 5 things you can see to stop a catastrophic thought spiral.
The 5-4-3-2-1 technique (or grounding).
This distortion makes you blame yourself for things you cannot control, like thinking a friend's bad mood is your fault.
Personalization.
'My friend canceled plans; they must think I am boring'.
Personalization.
To challenge personalization, list these other possibilities for why something happened.
Other reasons (or other puzzle pieces).
Cognitive distortions can lead to this mental health issue, like feeling hopeless after overgeneralizing.
Depression.
Practice this positive self-talk by saying, 'I am doing my best, and that is enough,' to counter a 'should' statement.
Self-compassion (or positive affirmations).