Name That Distortion
“I failed this test, so I’m stupid.”
All-or-Nothing Thinking
“I can’t do anything right.”
“I struggle sometimes, but I also succeed in other areas.”
You get constructive criticism and think: “I’m terrible at my job.”
Distortion
Thoughts are always facts.
False
Name 2 types of cognitive distortions
All-or-Nothing, Catastrophizing,Mind reading, Overgeneralization,Personalization
“They didn’t text back—they must be mad at me.”
Mind Reading
“If I don’t do this perfectly, it’s a failure.”
“Doing my best is enough—perfection isn’t required.”
A friend cancels plans → “They don’t care about me.”
Mind-reading
You can change how you feel by changing how you think.
True
What is one question you can ask to challenge a thought?
ex. What evidence do I have?
“I always mess everything up.”
Overgeneralization
“They all think I’m awkward.”
“I don’t know what others think—this is just my assumption.”
You make one mistake in a presentation → “I blew it completely.”
All-or-Nothing Thinking
Negative thoughts are always accurate.
False
Give an example of a balanced thought
ex. I didn't do great this time but next time I'll do better.
"This small mistake is going to ruin everything."
Catastrophizing
“I should be further along in life.”
“Everyone moves at their own pace.”
You feel nervous before an event → “I shouldn’t go.”
Emotional Reasoning
Everyone experiences cognitive distortions sometimes
True
Why are “should” statements harmful?
They create pressure, guilt, unrealistic expectations
“I feel anxious, so something bad is going to happen.”
Emotional Reasoning
“This went badly, so the whole day is ruined.”
“This part of the day was hard, but the rest can still be okay.”
Someone is quiet around you → “I did something wrong.”
Personalization
Ignoring negative thoughts makes them go away permanently.
Fasle
Turn this into a balanced thought:
“I’ll never be happy.”
“I’m struggling right now, but feelings can change.”