Name the Unhelpful Thinking Trap
You see things as all good or all bad with no gray area in between.
What is Black and White Thinking?
Thought: He broke up with me last night. Now I'll never meet anyone.
What is All-or-Nothing Thinking OR What is Overgeneralization?
Thought or Core Belief: 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."
This is the part of you that is the "wise mind." They are compassionate, rational, and usually correct.
Who/What is the Compassionate Observer?
This is when we use words like "always," "never," or "everybody" to draw a conclusion based on one example.
What is Overgeneralization?
Thought: She did not say anything about my new haircut. She must think it is ugly!
What is Mind Reading?
Thought: I should give my friend money because he asked me for it.
Examples: "I wish I could loan him money, but I cannot afford it." "I want to give my friend money because it makes me feel good and I have enough to spare."
This is the part of you that responds to self judgments.
Who/What is the Criticized?
This happens when we blow a negative event out of proportion.
What is Catastrophizing?
Thought: She is moving to a new apartment because she does not like having me as a neighbor.
What is Personalization
Thought: 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."
Types of statements make us feel pressured, guilty or resentful that we use to motivate ourselves to do things and create unrealistic expectations.
What are "Should" statements?
This is when we assume we know what other people are thinking, or why they are doing something, without having any evidence.
What is Mind Reading?
Thought: I know she complimented me on my new outfit, but she was just being nice.
What is Disqualifying the Positive OR What is Minimization?
Thought: I know I am going to have a panic attack when I go the party tomorrow, so I should just cancel my plans now.
"I can practice my coping skills if I start to feel anxious and I can leave the party if I start to panic. But I should at least give it a try." "I have been to these types of parties before and I have never had a panic attack. I will probably be fine."
These are well-learned ways of thinking about situations that are instantaneous and reflect our underlying beliefs about the world.
What are automatic thoughts?
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter?
Thought: I am mentally ill and cannot contribute anything to anyone...even myself.
What is Labeling. Reframe! I am living with a mental illness and I have a lot to offer to this world! Mental illness does not define who I am as a person!
Thought: I have had a headache for two days. I must have a brain tumor.
"Headaches are common and happen occasionally. There is no need to worry." "If my headache doesn't go away in a day I will make an appointment with my PCP to check it out." "I am under a lot of stress and my body is probably telling me I need to take it easy."
This is the part of you that makes judgments.
Who/What is the Criticizer or the Critic?