Cognitive Distortions 1
Recognizing only the negative aspects of a situation while ignoring the positive
What is Disqualifying the Positive?
Exaggerating the importance of events, like mistakes.
What is Magnification?
She broke up with me last night. Now I'll never meet anyone.
He did not say anything about my new outfit. He must think it's ugly!
What is Mind Reading?
I failed my biology test, but I usually make As. I must be stupid and didn't try hard enough.
Example: "I failed my biology test. I can ask my teacher for additional support next time." "I failed my biology test; these subjects were very hard. I will continue to study and work hard."
Thinking in absolutes.
What is All-or-Nothing Thinking?
Seeing only the worst possible outcome of a situation.
What is Catastrophizing?
I ate a piece of pie at the picnic. I am going to get diabetes.
What is Catastrophizing?
They are moving to a new apartment because they do not like me as their neighbor.
What is Personalization?
He said I should wear a sweater, he must think what I have on is ugly.
Examples: "Maybe it is cold outside and that's why he is suggesting I wear a sweater." "He said I should wear a sweater, it doesn't mean what I have on is ugly."
The belief that things should be a certain way.
What is "Should" statements?
Thinking that everything people do or say is some kind of reaction to you. Believing that you are responsible for events outside of your own control.
What is Personalization?
If I am not able to do it perfectly I should not do it at all.
What is All-or-Nothing Thinking?
I feel like lazy for needing rest; therefore, I must be a lazy person.
What is Emotional Reasoning?
I should give my friend money because he asked 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."
Without their saying so, you know what people are feeling and why they act the way they do. In particular, you are able to decide how people are feeling toward you.
What is Mind Reading?
Making a general conclusion based on a single incident or piece of evidence. If something bad happens once, you expect it to happen over and over again.
What is Over-Generalization?
Some people applauded my presentation, but I saw someone looking at their phone. I did a bad job.
What is Disqualifying the Positive?
Once I start medication, my anxiety will be cured.
What is Magical Thinking?
I have had a headache for two days now. I must have a brain tumor.
Examples: "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."
Expecting a situation to turn out badly.
What is Fortune Telling?
The assumption that emotions reflect the way things really are.
What is Emotional Reasoning?
I should be better by now.
What is "Should" Statements?
I have a job interview, but I cannot get the job, it's not possible.
What is Fortune Telling?
I know I am going to have a panic attack when I go to the party tomorrow, so I might as well cancel my plans now.
Examples: "I can practice my coping skills if I start to feel anxious and I can leave the party if I start to panic. But I should at least give it a try." "I have been to these types of parties before and I have never had a panic attack. I will probably be fine."