Name the Distortion
This thinking mistake includes:
Viewing situations in extremes it's also described as seeing things in black-or-white.
All or Nothing Thinking (Polarized thinking)
Describe the thinking mistake:
Labeling
*Labeling is attaching a global label to yourself or others. ("I'm a loser" instead of "I made a mistake").
*Name calling
*Evaluation of a person, rather than a behavior ("She's a jerk" rather than "She decided not to share")
True or False:
Control Fallacies are a specific type of thinking mistake focusing on perceived power.
True!
Control Fallacies exist in two extremes.
True or False:
The T in THINK stands for "Thought"
False!
T stands for "True"
When evaluating a thought, we use the THINK acronym to help decide if redirection is necessary.
Is there truth to the thought?
Look at this thought. Identify the distortion and practice reframing.
Distortion: "I didn't get invited to this party, I never get invited to anything".
This could be Overgeneralization or All or Nothing thinking
Reframe: "I wasn't invited to this specific event, but I have a social life and friends who care about me".
This cognitive distortion includes:
Expecting the worst-case scenario and believing it will be unbearable. It aligns with the idiom "making mountains out of mole hills".
Catastrophizing
Describe the thinking mistake:
Should/Must Statements
Should/Must statements involve setting rigid, unrealistic rules for oneself or others, leading to guilt or resentment.
Describe the Internal Control Fallacy.
Feeling entirely responsible for things that are outside of the circle of control such as the pain, happiness, or actions of others.
(example: "My friend is upset; it must be my fault.")
True or False
The H in THINK stands for "Helpful".
True!
Ask if the thought, idea, worry, etc. is helpful to hold onto.
Look at this thought. Identify the distortion and practice reframing.
Distortion: "My boss criticized that part of my presentation, so the whole thing was garbage".
This could be All or Nothing thinking or Negative Filter!
Reframe: "My boss provided constructive feedback on one point, but I received praise for the rest of the presentation".
This thinking mistake involves:
Focusing only on a the negative details of a situation. It presents as rejecting positive experiences or invalidating them.
Negative/Mental Filtering or Disqualifying the Positive
Describe the thinking mistake:
Mind Reading/Fortune Telling
Making negative interpretations without evidence. This includes making assuming about the thoughts/motivations/intentions of others or predicting bad outcomes.
Which control fallacy involves the following?
Believing there is no control in life and perceiving the self as a victim of fate, luck, or circumstances.
(example: "I can't help being late; everything is out of my control")
External Control Fallacy (Helplessness)
True or False
The I in THINK stands for "Insight".
False:
The I stands for "Inspiring"
Does the thought offer any positive inspiration?
Look at this thought. Identify the distortion and practice reframing.
Distortion: "She didn't reply to my text; she must be mad at me".
Mind Reading/Fortune Telling Error!
Reframe: "She might be busy or hasn't checked her phone. There is no evidence she is mad".
This thinking mistake involves:
Attaching a pattern to people/events/things based on limited observations or experiences. (example: "all pit bulls are aggressive and dangerous dogs")
Overgeneralization
Describe the thinking mistake:
Emotional Reasoning
Emotional Reasoning involves believing that the feelings one experiences are significant indications about reality.
(example: "I felt uncomfortable around that person, so they must be bad")
True or False:
CBT stands for "Can't be True" and the CBT techniques are methods for reframing thinking mistakes.
False!
CBT stands for Cognitive Behavioral Therapy which emphasizes the connection between thoughts, feelings, and behaviors. The techniques in this kind of therapy are action-oriented and present-focused.
True or False
The N in THINK stands for "Necessary".
True!
Ask if holding onto the thought is necessary?
Sometimes it's not important to perpetually examine or hold onto some thoughts.
Look at this thought. Identify the distortion and practice reframing.
Distortion: "I made a typo in the email. I'm going to get fired. I might as well pack my stuff up and leave now".
This could be: Mind reading/Fortune telling error or Catastrophizing!
Reframe: "Making a typo is a small mistake. It’s embarrassing, but I won’t lose my job over it".
This cognitive distortion includes:
Believing one is responsible for external events outside of their control, or taking things personally.
Personalization
Describe the thinking mistake:
Minimizing
Minimization involves processing or explaining situations or behaviors in a way that diminishes the significance.
This can manifest as underreacting to important situations/experiences or making justifications/excuses for maladaptive behaviors.
True or False:
People who experience these thinking mistakes are likely suffering from Cognitive Distortions Disorder (CDD) and may require an evaluation by a qualified mental health provider.
False!
Cognitive Distortions Disorder (CDD) is a fabricated term. These thinking mistakes are common. While they aren't exclusive to people with mental health conditions, they tend to be more prevalent/pervasive in people who are diagnosed with depression, anxiety, personality disorders, and ADHD.
True or False
The K in THINK stands for "Kind".
True!
It is good to consider if the thought is kind to the self or others. If not, it is healthy to continue exploring or reframing.
Look at this thought. Identify the distortion and practice reframing.
Distortion: "I feel guilty, so I must have done something wrong".
Emotional Reasoning!
Reframe: "Just because I feel guilty does not mean I am responsible. I can objectively examine my actions".