Name that thinking trap!
This thinking trap is when we see things in only two categories, so they’re either good or bad, black or white, with no shades of grey
What is all-or-nothing thinking?
Predicting something is going to turn out in a negative way.
What is fortune telling?
If I didn’t get an A+ on that test, then I’m a failure.
I did well on that one quiz, but I just got lucky.
What is ignoring the positives?
"I am never going to get better at this"
“Don’t beat yourself up. It takes time and effort to learn"
• “I can just take it one day at a time.”
• “I’ve learned other hard things before, I can do it again.”
• “I’m not alone. People care about me and they are going to support me through this.”
Believing that because you feel something it must be true, even when there’s no evidence other than the feeling.
What is emotional reasoning?
Taking something positive that happened and minimizing it so that it doesn’t “count” as a good thing in your life or experience. It discounts any evidence against our negative view of ourselves or our situation.
What is ignoring the positives?
If I reach out to this person, they’re not going to want to talk to me or accept me (so you don’t reach out and take a chance on connecting with someone you want to know better or get help from).
What is fortune telling?
I’m talking, and the person I’m talking to doesn’t seem to be paying attention. I’m sure they don’t like me.
What is mind-reading?
"If I eat this muffin, I am going to gain weight"
• Fueling my body with food is necessary for me to have energy.”
• “I ate one last week and nothing bad happened.”
• “One muffin cannot make you gain weight.”
• “Eating the muffin will help me focus more on my school work instead of how hungry I am" concentration.”
• “One piece of food doesn’t have that kind of power.”
Taking one negative event or detail about a situation and making it a universal pattern that is a truth about your whole life.
What is overgeneralization?
Assuming that you know and understand what another person is thinking, and typically being sure it reflects poorly on you.
What is mind-reading?
I don't know many people at this party. This party is going to be the worst experience ever!
What is catastrophizing?
This person didn’t want to hang out with me. No one ever wants to hang out with me!
What is overgeneralization?
"Everyone is going to notice and judge the stain on my clothes"
"Everyone is probably so focused on themselves that most people will barely notice"
"My friend had a stain on her clothes last week and no one said anything"
Putting a negative label on yourself – or someone else – so that you no longer see the person behind the label.
What is labelling?
Seeing only the negative instead of looking at all the positive or neutral aspects of an experience.
What is mental filter?
I feel lonely, therefore no one likes me
What is emotional reasoning?
I didn’t have anything to say in that conversation with my new friend. I’m totally uninteresting!
What is labelling?
"I will never be happy"
I have been happy before and I will feel happy again
It's okay to feel sad.
I have people who love me and I love them.
Taking a problem or something negative and blowing it up out of proportion.
What is catastrophizing?
Making things about you when they are not. This includes blaming yourself for what is beyond your control and also taking things personally when they are not intended to be harmful to you.
What is taking things personally?
You had many positive conversations today, and in one conversation you said something embarrassing. You focus with total horror only on the embarrassing statement you made, forgetting all your other positive social interactions.
What is mental filter?
If I hadn’t demanded so much of my parents, maybe they wouldn’t be getting a divorce.
What is taking things personally?
"Last time I did a presentation I totally bombed it, so this time is going to be just as bad, or maybe worse..."
I'm more prepared this time, and this is a new presentation and another chance to do better.
Even though last time wasn't great, I've also given good presentations before.
Even though I thought I failed last time, I actually ended up with a decent grade.