Definitions
You see things in black and white categories If a situation falls short of perfect, you see it as a total failure.
All-or-nothing thinking
“She’s late. It’s raining. She has hydroplaned and her car is upside down in a ditch.“
Catastrophizing
The belief that things should be a certain way.
Should” statements:
Interpreting the meaning of a situation with little or no evidence
Core belief
100 pt bonus: give me a negative core belief that you have
Interpreting the meaning of a situation with little or no evidence
Jumping to conclusions.
give me an example
You see a single negative event as a never ending pattern of defeat by using words such as ‘always’ or “never” when you think about it.
Overgeneralization
When a woman on a diet ate a spoonful of ice cream, she told herself, ‘I’ve blown my diet completely.’
All-or-nothing Thinking
You reduce yourself or other people to a single, usually negative, characteristic or descriptor
Labeling
Placing blame for relationship issues on your partner instead of sharing the responsibility for actions taken by both partners. You assume the victim mentality and think everything they do is to hurt you.
Blaming
“I should be exercising more,"
should statements
The belief that thoughts, actions, or emotions influence unrelated situations. "If I hadn't hoped something bad would happen to him, he wouldn't have gotten into an accident."
Magical thinking:
A depressed salesman became terribly upset when he noticed bird dung on the windshield of his car. He told himself, ‘Just my luck! Birds are always crapping on my car!’
Overgeneralization
You tell yourself that things ought to be the way you hoped or expected them to be.
"Should" Statements
I feel like I bother people all the time. Everyone must think I am annoying.
Feelings as facts
Bonus 100 pt.: two statements to challenge this
When you are spending time with a friend, but they seem distracted or uninterested. You automatically jump to the conclusion that it has something to do with you.
Mind reading
You exaggerate the importance of your problems and shortcomings, or you minimize the importance of your desirable qualities.
Magnification
You receive many positive comments about your presentation to a group of associates at work, but one of them says something mildly critical. You obsess about his reaction for days and ignore all the positive feedback.
Disqualifying the positive
When people assume they know what others are thinking
Mind Reading
Making a really big deal out of something small, or making something a little bit bad seem like the worse things ever
blowing things up
"Im grounded therefor my life is terrible"
You ask a peer for help with a task you are working on. Your peer quickly dismisses your attention and does not help you. Based on this you assume they are a selfish jerk.
Labeling
The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”
Emotional reasoning:
‘I feel terrified about going on airplanes, it must be very dangerous to fly.’
Emotional Reasoning
Taking things personally when they’re not connected to or caused by you at all.
Personalization
100 point bonus: give me a personal example
thinking you will know what will happen in the future, and that it will be bad
fortune telling
give me an example 100 pts
"shes going to say no if I ask her to prom"
Fortune telling
give me 3 positive things to say