Types 1
This is when we see things in black and white categories. There is no gray area.
What is All-or-Nothing Thinking
This is when we generalize by defining yourself or another person entirely on one interaction or one behavior
What is Labeling
I cheated on my meal plan last night, now the whole week is ruined. I guess I'll eat cheese cake for dinner every night.
What is All-or-Nothing Thinking or Black and White Thinking
"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."
This is when we turn one or a few negative events into a permanent rule or pattern. Something happened once, it will always happen.
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
My friends didn't text me back, they're probably mad at me.
What is Mind Reading
I only made it to 3 instead of 5 meetings this week like I planned, I guess I am just not good at anything.
Examples: "I attended 3 meetings, that's progress" or "This was a busy week, maybe I need a new plan when my week is busy."
These are irrational thoughts that shape how you see the world, how you feel, and how you act.
What are Cognitive Distortions or Thought Distortions or Automatic Negative Thoughts
This happens when we blow a negative event out of proportion, seeing only the worst possible outcomes.
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 or Magical Thinking
My child is struggling in school, I must be failing as a parent.
What is personalization or emotional reasoning
My neighbor didn't say Hi to me this morning so they must be mad at me for something I did.
"There are many reasons why they did not say Hi to me. It's probably not personal." Or "I will check in with them later and make sure everything is ok."
The belief that things ought to be a certain way, unrealistic expectations.
What are "Should" statements.
This is when we decide we know what someone is thinking without checking it out or seeking other evidence.
What is Mind Reading
This is when we look at our strengths and trivialize them.
What is Minimization or Discounting the Positive
My boss told me I did a good job on the project, but they probably say that to everyone.
What is Disqualifying the Positive OR What is Minimization
I know I am going to have a panic attack when I go the airport 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 if I start to panic. But I should at least give it a try." "I have traveled plenty of times and I have never had a panic attack. I will probably be fine."
This therapeutic approach involves identifying, understanding, and challenging thoughts, feelings, and behavior.
What is CBT (Cognitive Behavioral Therapy)
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filtering or Disqualifying the Positive
This is when we make conclusions about something based solely on your emotions, or accepting feelings as reality.
What is Emotional Reasoning
They were late to dinner, they are completely unreliable.
What is Labeling?
I have had a headache for two days, I bet it's a tumor.
"I'm probably dehydrated. There is no need to worry." or "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."
What cognitive distortion is this? "I am anxious, something must be wrong." or "This feels good, it must be ok to do."
Emotional Reasoning