Cognitive Distortions/Thinking Errors

Cognitive Distortions

100

What's this thinking error? Things are good or bad, high or low

All or Nothing Thinking/ Black & White thinking/ Polarized thinking

200

What's this thinking error? "I should have studied more, then I would have passed the test." 

Should statements

300

What's this thinking error? Magnifying or minimizing a situation: a small problem becomes huge and out of control. 

Catasrophizing 

400

What's this thinking error? I feel it, therefore it must be true. Assuming our emotions are how things really are. 

Emotional Reasoning 

500

What's this thinking error? Why try, it's not going to work out anyway. 

Focus on the negative/ Fortune telling 

Thought, Feeling, Behavior?

100

I am going to get this wrong.

Thought- what is a feeling you have when you think you're going to get something wrong? 

200

Feeling hot and clenching fists. 

Behavior- what a feeling you have when you feel hot and clench your fists?

300

Lonely 

Feeling- what is a thought you have when you feel lonely?

400

I am worthless. 

Thought- what's a feeling behind this thought?

500

Scared 

Feeling- what's a thought behind this feeling?

Rational or Irrational?

100

"This sucks" 

Rational- sometimes things stink 

200

"I am so mad"

Rational- anger is a feeling and it's ok to feel angry

300

"It feels like I have nothing to live for." 

Rational- It's a feeling not a fact. Feelings change!

400

"My friend is going to stop being friends with me because we had a fight."

Irrational- Healthy relationships have disagreements. What is the truth of this thought?

500

"Katie didn't say hi to me this morning, she doesn't like me." 

Irrational- what other reasons might she not say hi? 

Practice

100

Identify where in your body you feel anxiety. 

Good job!

200

List 2 relaxing activities you can use to calm yourself when you are thinking negatively. 

Nice!

300

Describe a situation where mindfulness exercise/deep breathing would be helpful for you.

Thank you!

400

You have to present your project in front of the class and you have a fear of public speaking. Give an example of positive self-talk. 

Way to go!

500

A form of relaxation one can use when beginning to feel highly anxious/overwhelmed is...

Deep breathing

Coping Skills

100

Basketball, soccer, swimming, football

Sports/Physical Activity

200

In for 4, out for 4, in for 4, out for 4.

Deep breathing 

300

Headphones on, zoning out

Listening to music/Using music to soothe yourself

400

Picture a place you love and feel safe. Imagine yourself there and go through all 5 senses.

Visualization 

500

I tense up my toes & then let go, then my calves, then further up until I've tensed and released all of my muscles. 

Progressive Muscle Relaxation