Name that Thinking Trap
This is when we think in absolutes such as "always", "never", or "every". Everything is either all good or all bad - there is no grey zone.
What is All-or-Nothing Thinking, or Black and White Thinking
What is Labeling
This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others.
She broke up with me last night. Now I'll never meet anyone!
What is All-or-Nothing Thinking OR What is 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" to draw a conclusion based on one example.
What is Overgeneralization?
What is Fortune Telling
This is when we anticipate that things will turn out badly and act as if they already turned out that way.
She did not say anything about my new haircut. She must think it looks bad.
What is Mind Reading? Bonus if you also said Should Thinking.
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."
Name the thinking trap: When someone assumes that because they feel a certain way what they think must be true. I feel embarrassed so I must be an idiot.
What is Emotional Reasoning?
This happens when we exaggerate the importance of events. When we blow a negative event out of proportion.
What is Magnification or Catastrophizing?
What is Personalization
This is when we see ourselves as the cause of negative events that we are not responsible for.
He is moving to a a new classroom because he does not like me.
What is personalization?
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"
Name the 3 Cs
Bonus if you describe each step
Check - am I falling into a thinking trap?
Challenge - try to poke holes and find evidence against your thought
Change - reframe the thought so it is helpful!
This is when we interpret the thoughts and beliefs of others without evidence. We assume we know what other people are thinking, or why they are doing something, without having any evidence.
What is Mind Reading?
What is Minimization?
This is when we look at our strengths and minimize them.
I know she complimented me on my new outfit but she was just being nice.
What is Disqualifying the Positive OR What is Minimization
I know I am going to fail the test tomorrow so I might as well not go to school.
"If I study I will pass", "I've never failed a test before", "If I don't go to school tomorrow the teacher will make me do the test next week", "I will do fine, it's okay if I don't do perfect"
These are well-learned ways of thinking about situations that are instantaneous and reflect our underlying beliefs about the world.
What are automatic thoughts
Types of statements make us feel pressured, guilty or resentful that we use to motivate ourselves to do things and create unrealistic expectations. We end up feeling guilty and/or frustrated.
What are Should Statements
What is Disqualifying the Positive?
When someone rejects or ignores the positive of a situation. This is an extreme example of turning positive events into negative ones.
I am not smart. I feel stupid so I know I won't be successful in life.
What is Labeling? Bonus if you also said Fortune Telling or Emotional Reasoning.
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."
Bad things should not happen to me because I am a good person
What is Magical Thinking?