Types 1
We use this thinking trap when we see things in black and white categories. There is no gray area
What is All-or-Nothing thinking?
We use this thinking trap when we turn positive events into negatives and ignore good things that happen to ourselves or others.
What is Disqualifying the Positive?
"I know that he will say no if I ask him to the dance."
What is Fortune Telling?
"I should give my friend money because he asked for it."
What is "should" statement?
"I will never be happy."
"I may be unhappy right now, but this feeling will pass. I am in control of my happiness and I will be happy again."
We use this thinking trap when we blow an event out of proportion or shrink it to make it seem less important.
What is Magnification? (Catastrophizing/Minimization)
We use this thinking trap when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter?
You got a B on your last test, so you have failed as a student despite receiving all A's before the last test.
What is All-Or-Nothing?
You receive a single negative comment from your spouse and now feel that your relationship is lost. You ignore the years of positive experiences.
What is Mental Filter?
"It has been two days since my interview and I have not heard back yet, I must not have gotten the job."
"It might take time for me to hear back about the job. I can write a follow up email to the recruiter to ask for an update."
We use this thinking trap when we see ourselves as the cause of negative events that we are not responsible for.
What is Personalization?
We use this thinking trap when we anticipate outcomes and act as if this outcome has already occurred.
What is Fortune Telling?
"She complimented me on my new outfit but she was just being nice."
What is Disqualifying the Positive OR Minimization?
"I lost the game so I am a loser."
What is Labelling?
"My friend didn't say hi to me this morning, so she must be mad at me for something I did."
"There could be many reasons why she didn't say hi, it's probably not personal. Maybe she is having a bad day."
We use this thinking trap when we make an assumption about how someone is thinking about or acting towards us without checking it out or seeking other evidence.
What is Mind Reading?
We use this thinking trap when we apply simplistic and and unfair definitions that are wrong or incomplete to ourselves and others.
What is Labelling?
"My ideas and suggestions from last team meeting were not used in the project. I've ruined my chances for a promotion, I never say the right thing!"
What is Overgeneralization?
"My friend did not say anything about my new haircut, she must not like it."
What is Mind Reading?
"I'm sad that I don't have many friends, people must not like me."
"I have some friends, so I know that I can make more. It might just take some time."
We use this thinking trap when we see a single negative event as a part of a never-ending streak of failure. We often use words such as "always" or "never".
What is Overgeneralization?
Statements that make us feel pressured, guilty, or resentful that we use to motivate ourselves to do things and create unrealistic expectations.
What is "should" statements?
"She is moving to a new apartment because she doesn't like having me as her neighbor."
What is personalization?
"I feel scared, so I must be in danger."
What is Emotional Reasoning?
"I know I am going to have a panic attack when I go to the family party tomorrow, so I should just cancel the plans now."
"I can practice my coping skills if I feel anxious before the party, and I can leave early if I start to panic."
"I have been to these parties before and I did not have a panic attack, so I can do it again."