Definitions
Seeing things in extremes with little to no grey area
All-or-Nothing Thinking or Black-and-White Thinking
“She broke up with me last night. Now I’ll never met anyone.”
Over-generalization or Catastrophizing
Phrases using critical words like "should", "must", or "have" to make us feel pressured or create unrealistic expectations
“Should” Statements
"Either I do it right or not at all"
All-or-Nothing Thinking
What are the five senses?
Sight, Hearing, Touch, Smell, Taste
Blowing a negative event out of proportion
Magnification or Catastophizing
“I have to do this right or they will think I'm stupid"
"Should" Statements or All-or-Nothing Thinking
Discounting the good things that have happened or that you have done
Disqualifying the Positive
"I know I'm going to panic when I see them at school so I'm just not going to go"
Jumping to Conclusions or Fortune Telling
Nonverbal communication is responsible for over __% of effective communication skills.
Over 50%
Imagining we know what others are thinking
Jumping to Conclusions / Mind Reading
"They complimented my new haircut but they only said it because they are trying to be nice"
Disqualifying the Positive or Minimization
Classifying ourselves or other people based on our own judgements
Labeling
"I won first place but I just got lucky"
Minimization.
Verbal communication accounts for only __% of all communication.
7%
Seeing a pattern based upon a single event, or being overly broad in the conclusions we draw
Over-generalization
"I'm so stupid" or "I'm completely useless"
Labeling
Blaming ourselves or take responsibility for something that wasn't completely your fault
Personalization
"I feel embarrassed so I must be an idiot"
Emotional Reasoning
Three components/types of communication
Verbal, Nonverbal, and Para-verbal
Assuming your emotions reflect the way things really are
Emotional Reasoning
"I didn't practice a shard as everyone else so if we lose it's all my fault"
Personalization
Only paying attention to certain types of evidence
Mental Filter
"All my classmates said I did a good but my friend said I sucked so I must have done something wrong"
Mental Filter or Disqualifying the Positive
The vast majority of people spend between __% to __% of their time communicating with other people
80% to 90%