Negaitve thoughts
“I had a bad day, so my whole life is terrible.” What is one thing they could ask themselves to examine this thought?
“Was my entire life terrible today, or were there just some difficult moments?”
Skill: Examine evidence and avoid overgeneralizing.
“If I can't do this perfectly, I might as well not do it.” What cognitive distortion is this?
: All-or-nothing thinking, also called black-and-white thinking.
Someone thinks, “I'm terrible at everything.” What is one question they could ask to check the evidence?
“What evidence supports this thought, and what evidence does not support it?”
What is one kind thing you could say to yourself after having a difficult day?
“Today was hard, and I deserve patience and care.”
Someone doesn't receive a text back and thinks, “Nobody cares about me.” What is another possible explanation?
The person may be busy, asleep, distracted, or unable to respond. Not receiving a text doesn't prove that nobody cares.
“My coworker didn't smile at me. I know they think I'm annoying.” What distortion is this?
Mind reading — assuming you know what someone else thinks without sufficient evidence.
“My friend canceled our plans. They must be avoiding me.” What question could help the person consider other explanations?
“What else could explain why my friend canceled?”
Someone says, “I'm so stupid for feeling this way.” What question could help them respond more compassionately?
“Would I speak this harshly to someone I care about who was struggling?”
“My friends went out without me. They must not like me anymore.” What information would help you determine whether this thought is accurate?
Ask what evidence supports the conclusion, whether there are other explanations, and whether the person knows why they went out without them.
“I made a mistake at work. I'm definitely going to get fired and lose everything.” Name the distortion.
Catastrophizing — jumping to the worst possible outcome.
“I know everyone at group thinks I'm weird.” What question could help challenge this assumption?
“Do I know that for certain, or am I assuming what others think?”
A person with depression took a shower after struggling to get out of bed. They think, “That isn't an accomplishment.” What is a more compassionate response?
“When I'm struggling, basic tasks can take real effort. I can acknowledge the step I took without comparing it to anyone else's day.”
“I didn't finish everything on my to-do list. I'm lazy and useless.” Which part is a fact, and which part is a judgment?
Not finishing the list is a fact. Calling oneself lazy and useless is a judgment that does not automatically follow from that fact.
Someone receives nine compliments and one criticism but focuses only on the criticism. What distortion is this?
Mental filter — focusing on one negative detail while overlooking other relevant information.
You feel like a failure because you have struggled to get out of bed during a depressive episode. What might you ask yourself if you were speaking to a friend in the same situation?
“Would I call my friend a failure, or would I recognize that they are struggling and deserve support?”
“I said no to a request because I was overwhelmed. I'm a selfish person.” What question could help challenge this judgment?
“Does setting one limit make me selfish, or can I care about others while also recognizing my own needs?”
A person thinks, “Nothing will ever get better.” Give two questions they could ask to challenge this thought.
“Can I know for certain what the future holds?” and “Have there been times when something difficult improved, even a little?”
A person makes a mistake and says, “I'm a complete failure.” What distortion is this, and how could they reword it?
A balanced alternative is, “I made a mistake, but one mistake does not define who I am.”
“I applied for a job and didn't get it. I'll never be successful.” Name two questions that could challenge this thought and give one balanced alternative.
“Does one rejection predict every future outcome?” and “What can I learn from this experience?” Balanced thought: “I'm disappointed I didn't get the job, but rejection is part of the process, and I can keep improving and applying.”
A person thinks, “I'm a burden because I need help.” Identify a possible distortion and give one compassionate alternative thought.
Possible labeling or jumping to conclusions.
compassionate alternative “Needing help doesn't make me a burden. Relationships can include giving and receiving support.”