Definitions
A biased or irrational way of thinking that distorts reality and contributes to negative emotions.
What is a cognitive distortion?
"I failed this test; I am worthless."
All-or-nothing thinking.
What triggers catastrophizing?
Facing uncertainty or high stress.
How to challenge "personalization"?
Recognize that not everything is your fault; consider other factors.
Recognize the distortion: "I missed one workout; I’m lazy."
Overgeneralization.
Making broad conclusions based on a single event or limited evidence.
What is overgeneralization?
"My friend didn’t reply; she hates me."
Mind reading.
Why do people engage in black-and-white thinking?
To seek certainty and avoid ambiguity (being more open to more than one interpretation).
Technique to reframe "catastrophizing"?
Focus on realistic outcomes and solutions.
Identify the pattern: "Always thinking I’m not good enough."
Negative self-belief / core belief.
Exaggerating the importance or severity of a situation.
What is "magnification"?
"If I make one mistake, I’m a total failure."
Overgeneralization.
What thoughts lead to "mind reading"?
Assumptions about others’ feelings or intentions.
How to combat "mind reading"?
Ask for clarification or express your feelings directly.
Which distortion? "If I don’t do everything perfectly, I am a failure."
All-or-nothing thinking.
Believing that you are solely responsible for negative events, even when not.
What is "personalization"?
"Everyone is looking at me and judging."
Personalization.
Situations that trigger "all-or-nothing" thinking?
Failures or setbacks.
Ways to replace "overgeneralization" with balanced thinking?
Look for exceptions or evidence that contradicts the overgeneralization.
What is a healthier way to think about criticism?
Feedback is an opportunity to improve, not a reflection of your worth.
Summarize the concept of cognitive distortions.
They are biased thoughts that reinforce negative thinking and emotional distress.
"I think I’ll never get better no matter what I do."
Catastrophizing.
How does fear of failure contribute to distortions?
It amplifies negative thoughts and discourages risk-taking.
Steps to reduce "emotional reasoning" distortions?
Assess whether emotions are based on facts; seek objective evidence.
How can you reframe: "Everyone’s opinion doesn’t define me"?
Recognize that others' opinions are just perspectives, not facts.