Show:
Types 1
Types 2
Examples 1
Reframing practice
Helpful or Unhelpful
100
This is when we see things in black and white categories. There is no grey area.
What is All-or-Nothing Thinking
100

This is when we apply simplistic and unfair definitions that are probably wrong or more likely incomplete on ourselves and others. (i.e. stupid).

What is Labeling

100

She broke up with me last night. Now I'll never meet anyone.

What is All-or-Nothing Thinking OR What is Always/Never thinking

100
"I will never be happy"
Examples: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."
100

I don't have to be perfect.

Helpful

200

This is when we see a single negative event as a part of a never-ending streak of failure. We use words like "always," "never," "everybody".

What is Always/Never thinking

200
This is when we anticipate that things will turn out badly and act as if they already turned out that way.
What is Fortune Telling
200

If I ask for help, she won't help me anyway. So, I'm not going to ask.

What is fortune telling.

200

I have to fight him. He said "F" my dead people.

Examples: "I want to fight him, but there are better ways to honor my loved ones. If they were alive, they would want me to go home." or "I'm not going to let his statement negatively impact me. That's what he wants."

200

I don't get it. I'm stupid.

Unhelpful

300

This happens when we blow a negative event out of proportion.

What is Big Problems out of small or Catastrophizing

300

This is when we see ourselves as the cause of negative events that we are not responsible for.

What is Blaming Yourself

300

He wrote me up because he doesn't like me.

What is mind reading.

300
He didn't say Hi to me this morning so he must be mad at me for something I did.
"There are many reasons why he did not say Hi to me. It's probably not personal." "I will check in with him later and make sure everything is ok"
300

I can usually solve problems when they come up.

Helpful

400
This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence.
What is Mind Reading
400

This is when we discount our strengths or make a problem seem smaller than it is.

What is Minimization

400

I know I used my coping skills, but that's only because my favorite staff was there.

What is Positives Don't count OR What is Minimizing

400

I know I am not going to be successful on parole, so I might as well start smoking week. 

"I can use what I've learned to make better choices. I don't want to go back to DYS." 

400

If people knew the real me, they wouldn't mess with me.

Unhelpful

500

This is when we pick out one negative detail in a situation and dwell on it exclusively.

What is Negative Filter

500

This is an extreme example of turning positive events into negative ones.

What is Positive's don't count

500

He is a flunky. He will do whatever anyone tells him to.

What is Labeling. 

500

If release authority doesn't say I can go home, I'm going to crash out. What's the point?

"I will be disappointed, but I don't want to cause more consequences for myself or hurt others. I can reach out to someone supportive to talk through this."

500

Everyone else is going home and I'm still here. I should ___________________________________.


Finish the statement to make this a helpful statement.


... start doing better so I can go home too.