Thinking Traps
This thinking trap means seeing things as either all good or all bad, with no middle ground. Sometimes referred to as "Black and White Thinking"
What is All-or-Nothing Thinking?
In this first step, you notice a strong or unhelpful thought.
What is Catch It?
“I’m angry” — is that a thought or a feeling?
What is a Feeling?
“I can try again next time.” — helpful or unhelpful?
What is Helpful?
Turn this thought into a helpful one: “I messed up again. I’m hopeless.”
Example: “I made a mistake, but I can learn from it.”
This trap happens when you assume you know what someone else is thinking.
This step means asking yourself, “Is this thought really true?”
What is Check It?
“They hate me” — is that a thought or a feeling?
What is a Thought?
“I’ll never be good enough.” — helpful or unhelpful?
What is Unhelpful?
You feel anxious before a speech and think, “I can’t do this.” What could you say instead?
Example: “I’m nervous, but I’ve practiced and can handle it.”
This trap is when you think one bad event means you’ll always fail.
What is Overgeneralizing?
This step means replacing the unhelpful thought with a more realistic one.
What is Change It?
True or False: Feelings are facts.
What is False?
“Everyone makes mistakes sometimes.” — helpful or unhelpful?
What is Helpful?
Change into a helpful thought: “My friend didn’t text me back, so she must not like me.”
Example: “Maybe she’s busy. I’ll wait or talk to her later.”
This is when you predict something bad will happen without proof.
What is Fortune Telling?
You ask, “What’s the evidence for and against this thought?” — which step is that?
What is Check It?
What comes first — thought, feeling, or action?
What is Thought?
“Nothing ever goes right for me.” — which thinking trap might this be?
What is Overgeneralizing?
How can you make “Nothing ever goes right for me" into a helpful thought?
Example: “Some things go wrong, but I’ve gotten through tough times before.”
This trap means blowing things way out of proportion, like saying “This is the worst thing ever!”
What is Catastrophizing?
“I failed one test, but that doesn’t mean I’m stupid” — which step is shown here?
What is Change It?
Name all three parts of the CBT triangle.
What are Thoughts, Feelings, and Behaviors?/Actions?
Your friend doesn’t text you back. You think, “They must hate me.” What trap is that?
What is Mind Reading?
Change “Everyone is better than me" to a helpful thought.
Example: “Everyone learns at their own pace — I have strengths too.”