Willa's Stinking Thinking

Definitions

100

When one thing goes wrong, and you think it's the end of the world.

Catastrophizing

200

When you think you "should" "must" "can't" or "won't" do something, putting pressure on yourself to live up to these standards.

Should, Must, Can't, and Won't

300

When you think you know what someone is thinking without actually knowing for sure.

Mind Reading

400

When you're almost always complaining about how "awful" everything is, and only focus on the downside.

Awfulizing

500

When you think of things and all-or-nothing terms, seeing things in black and white categories such as "perfect" or "failure."

All-or-Nothing thinking

Examples

100

When you do poorly on one math assignment, and believe that you'll flunk the class, never pass middle school, and will never make it in life.

Catastrophizing

200

When someone tells you how amazing you sang at the concert, and you think to yourself "they're only saying that to be nice. I didn't really sing that well."

Disqualifying the Positive

300

When you tell yourself, "I can't go on this rollercoaster, it's too scary!"

Should, Must, Can't, and Won't

400

Your mom forgot to get ice cream for your birthday cake, and now the whole day is ruined.

All-or-Nothing Thinking

500

When you see a group of classmates looking in your direction and laughing, and think to yourself "they're laughing at my new haircut, they think it looks bad!" 

Mind Reading

Stinking to Smellable

100

What can you do to change message?:

"I'll never be happy." 

Examples:

"I may be bummed now, but I have my whole life ahead of me. I can find happiness if I work at solving my problems." 

"Find the positive in things."

200

What can you do to change the message?:

"I'm such a jerk."

Examples:

"I'm not a jerk. Sometimes I screw up, but who doesn't? I do some things ok."

300

"Nothing ever works out." 

Examples:

"Somethings don't work out so well, but some do. It's not all bad."

400

"I can't handle that, it's too much for me."

"Never say never, if you put some work into it, you can do it."

500

"I never get my way!"

I don't always get my way, but that's what makes friendships fair.

What are you feeling?

100

You're about to give a speech to a large crowd, and think to yourself, "I can't do this, there are too many people."

Nervous, anxious, hopeless, scared

Bonus: Should, Must, Can't, Won't

200

Your friend has met a new friend, and you think they like that friend more than you.

Jealous, worried, upset, insecure.

Bonus: Mind Reading

300

Your dog just died, and you think to yourself "Great, now my dog is dead, and I'll never be happy ever again."

Hopeless, sad, depressed, angry.

Catastrophizing.

400

Your short story got published in the newspaper, and someone gave you a compliment and said it was really good. You immediately think "No, the competition was really bad. I was probably the only one who entered, and that's why I won."

Sad, depressed, inadequate, insecure, disappointed.

Disqualifying the positive.

500

You start your morning by waking up on the first alarm, having a nice big breakfast, and playing with your dog. On the way to school, you trip over your shoelace and think to yourself "This morning sucks." and sulk and pout the rest of the day.

Upset, disappointed, annoyed, grumpy, sad.

All-or-Nothing Thinking.