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Focusing on one negative aspect of a scenario and ignoring all other aspects
What is "Filtering"
"Oh my gosh, I got one answer wrong on my math test, I'm a total loser"
What is Polarized thinking.
When you _______ you emphasize things out of proportion to their actual importance.
What is Magnifying
Drawing a conclusion based on a single incident or piece of evidence.
What is Overgeneralization
Reframe: "no matter how hard I try, my boss will give me negative feedback because she's looking for a way to fire me"
I'm doing the best I can so I cannot blame myself for her reactions. This might be just her style of managing.
"no matter how hard I try, my boss will give me negative feedback because she's looking for a way to fire me"
What is catastrophizing
Failing in advance, living out worst case scenario before it even happens
What is catastrophizing
Reframe: "they must not like me, I sat down next to them and then they moved"
There might be a good reason they moved which has nothing to do with me.
"they must not like me, I sat down next to them and then they moved"
What is Mind Reading
Reframe: Our anthill got destroyed, as an ant we will never find a new home
Good thing one of our primary talents is construction!
"I tried sushi once and it was awful. I don't see how people eat it, it's terrible."
What is overgeneralization
Operating from a list of absolute rules about you and others that should be followed
What is "shoulds"
"I can't stand it, everything is so awful"
What is Filtering
"The exterminator is headed right for our ant colony it must be because of something I did"
What is personalization
Reframe: "I've been in treatment for a long time now, I should feel better"
Nothing and nobody is perfect. I'm spending this time the best way that I can. Everyone heals at their own pace.
Decreasing the importance of things, disregarding important aspects
What is minimizing
Reframe: "The exterminator is headed right for our ant colony it must be because of something I did"
The exterminator is just doing his job.
Comparing yourself to other people and/or viewing outside situations as your fault
What is personalization
Thinking in a zero sum way, no middle ground, B&W thinking
What is Polarized thinking
Reframe: "I can't stand it, everything is so awful"
There are positive aspects to situation, we should shift our focus to the positive.
"I wonder what Ellen would think of this"
Reframe: "Oh my gosh, I got one answer wrong on my math test, I'm a total loser"
Try thinking in a bell curve: I'm already doing better than some peers, this won't determine my entire grade, this is just one test
"I've been in treatment for a long time now, I should feel better"
What is shoulds
Reframe: "I tried sushi once and it was awful. I don't see how people eat it, it's terrible."
I didn't like it the first time, maybe it was a bad experience and I can give it another try
Our anthill got destroyed, as an ant we will never find a new home
What is magnifying
When you assume you know how others are feeling and what motivates them
What is Mind Reading