Beginner-Level ANT
"I'm a loser."
Labelling
Emotional Reasoning AND/OR Overgeneralization
"I feel like all my friends don't like me...I must be really unlikeable."
Instead of thinking..."No one likes me." You could think...
"I have great friends who support me."
"I can't believe I failed my math test. I'm not good at anything!"
Black and White Thinking
You have a big math test coming up and are feeling stressed. You text your best friend, Sam, while they are at work to let them know you need to study tonight and that you will need to postpone your hangout. They text back, "Kk."
You now think Sam is mad at you.
Assuming
Instead of thinking..."I failed my math test, I am so bad it!" You could think...
"I really struggled with that math test, but I know I am smart and can do anything I set my mind to. I could ask my teacher for extra help so I can better understand!"
"I'm so dumb."
Labelling
You ask a friend in your class if you can borrow a pencil. She quickly answers, "Yup." She tosses the pencil to you.
You say "thank you," but she does not respond. You now think this friend does not like you anymore.
Personalization
Instead of thinking... "There is nothing good about me." You could think...
"I have lots of great qualities like..." (ex: I am funny, I am smart, I am empathetic)
Your friend is no longer able to come study with you at the library. You think, "Wow! Now I'm going to fail the test because of him!"
Blaming
You always get A's on your english papers, but today you got a B-. You now think you are bad at english.
Overgeneralization AN/OR Rejecting the positive
Someone at work (John) snaps at you. Instead of thinking..."Wow they must hate me." You could think...
"It seems like John is probably having a bad day."
Your teacher always comments on how great your artwork is.
You recently received a painting back where your teacher left some constructive criticism on how you can improve.
You now think your teacher thinks you are a terrible artist.
Rejecting the Positive
You are running 5 minutes late to meeting your friends for ice-cream. You start thinking that if you are late, you are a horrible friend.
Catastrophizing.
Instead of thinking..."I feel like my teacher doesn't like me." You could think...
"My feelings are not facts. Is there any evidence backing up this thought?"