Distortions
Everything is either good or bad. One extreme or the other.
What is: All or Nothing Thinking
the focus is on one aspect of the person or situations and we usually only see the negatives.
What is: Mental Filter
"I messed up in group and had to pull sticks--I must be a screw up who will never get it right, why even go to group anymore."
What is: Over generalization
You messed up in one group so now you are going to mess up in every group
"I’m not where I need to be in sobriety, so I might as well drink/use"
What is: All or Nothing Thinking
If you are not where you think you should be you might as well not have it at all.
You label something/someone because of a specific behavior or quality.
What is: Labeling
A specific characteristic, quality, or event is generalized to the whole situation or person.
What is: Over Generalization
"I was only drinking a fifth a day--it wasn't that bad. The doctor said my liver was still mostly working."
What is: Minimization
Down playing the severity and minimizing important things (your liver damage)
"I know this relationship is going to end badly so why even bother"
*There is no justification for this thought
What is: Fortune-telling
You're predicting the future in a negative light
You assume that someone is thinking negatively without any evidence or you assume someone is feeling a certain way
What is: Mind reading
Things are blown out of proportion. Everything is catastrophic.
What is: Magnification
"I had to pull sticks so they're just going to kick me out of the program--i'm going to lose my family and everything now."
What is: Magnification
Taking a small moment and blowing it our of proportion--everything is a catastrophe
"My clinician should understand that I am trying and not be so hard on me. Pulling sticks is not what I should have to do for being late and sleeping in group!"
What is: Should Statements
You think the world/people should behave a certain way.
you predict that things will turn out negatively or badly
What is: Fortune-telling
The important things are minimized or ignored
What is: Minimization
"I'm sure everyone hates my DBT group--I know they're bored out of their minds!"
What is: Mind Reading
You may be bored--but if you don't tell me that, I'm making an assumption on what is happening in your mind.
"I'm a failure! I can't even get a simple sabbatical accountability correct!"
What is: Labeling
Labeled a failure because of one mistake
you think people places or things should act or be a certain way. The world should act the way you want it to
What is: Should Statements
a person places blame on themselves in a way that is disproportionate to the effects of an outcome
What is: Personalization
"My clinician says I am making some great progress in a lot of areas but they said I have to work on staying in wise mind. Why do I even bother? Its always something I have to work on!"
What is: Mental Filter
You filter out all of the good and focus only on the negative.
"My clinician is in a bad mood today--I know it's because she is mad at me!"
What is: Personalization
You assume your responsible for everything that happens or the cause of situations