Cognitive Distortions
This distortion involves seeing things in extremes — as either all good or all bad, with no middle ground.
black-and-white thinking (or all-or-nothing thinking)?
This grounding technique uses all five senses to bring you back to the present moment
the 5-4-3-2-1 technique
You text a close friend something important, and they don’t reply for two days. You assume they’re mad at you or no longer care. What can you do?
Practice identifying the automatic thought, challenging mind reading, and exploring alternative explanations.
"I dont seem to be getting better, nothing will every change"
__________________
Name two songs that always make you feel better
there are no wrong answers here :)
This distortion assumes you know what others are thinking — especially that they’re thinking negatively about you.
mind reading
This emotion regulation skill involves doing the opposite of what your emotion is telling you — like getting out of bed when you feel like isolating.
opposite action
A friend asks you to help them move this weekend, but you’re exhausted and overwhelmed. You want to say no without feeling guilty or damaging the friendship.
Practice assertive communication and setting healthy boundaries.
___________________________
This phrase sums up CBT’s main goal: to change your ___ to change your feelings and behaviors.
"thoughts"
This distortion involves predicting something bad will happen — and accepting it as a fact, even without evidence.
catastrophizing (or fortune telling)? (can be either)
This long-term coping strategy helps you gain insight and track patterns in your thoughts, emotions, and behaviors — often done with a pen and paper.
journaling (or keeping a thought diary)
Your supervisor gives you constructive criticism during a meeting. You immediately feel embarrassed and think, “I’m terrible at my job.”
Identify the cognitive distortion (e.g., personalization or labeling), and reframe the thought using CBT techniques.
I am not really deserving of love, care or compassion
_____________________
This silly habit helps many people feel instantly better—whether it’s fake or real—because sometimes the brain can’t tell the difference.
breathing
This distortion involves taking responsibility for things that are out of your control, often blaming yourself for external events.
personalization
When you feel overwhelmed or anxious, this simple coping skill can help reset your nervous system by splashing cold water on your face or holding an ice cube.
temperature change (or TIP skill from DBT)?
You’re at a social event and start feeling anxious (racing thoughts, sweating, thinking “Everyone’s judging me”).
Practice grounding or coping strategies (e.g., 5-4-3-2-1, deep breathing, self-talk), and role-play using them in real time.
I have made far too many mistakes to be able to turn my life around
___________________________
This communication style balances respect for yourself and others, often taught as a key interpersonal skill in CBT.
assertiveness?
name one way that you can challenge the catastrophizing distortion when it happens to you.
What is the evidence for and against this thought?” and “Am I considering all the facts, or just the worst-case scenario?”
This coping skill involves paying attention to the present moment without judgment, helping reduce stress and improve emotional regulation.
mindfulness
You’ve been putting off a task (like making a doctor’s appointment or applying for a job). Every time you think about it, you tell yourself, “I’ll mess it up” or “I’ll do it later.”
Practice behavioral activation, breaking the task into steps, and challenging avoidance-related thoughts.
If I walk away from this person or thing that is hurting me, I will never be able to recover
_____________________________
Taking a short walk outside in natural light can help boost this, often linked to mood improvement.
What is vitamin D?