Cognitive Distortions (Burns, 1989)
1. All or Nothing Thinking: You look at things in absolute, black and white categories. For example. âI wonât fit inâ or âI wonât know anyone at the partyâ.
2. Mental Filter: You dwell on the negatives and ignore the positives. For example, remembering only the person who didnât acknowledge your hello as opposed to remember the dozens of people who did respond kindly.Â
3. Overgeneralization: You view a negative event as never-ending pattern of defeat. For example, âThis always happens to me, nothing ever works out.â
4. Discounting the positive: You insist that your accomplishments or positive qualities donât count. For example, âI know I am going to get in trouble because why else would my boss want to talk to me."Â
a) Mind reading: You assume that people are reacting negatively to you.
b) fortune-telling: You predict that things will turn out badly.
6. Magnification or minimization: You blow things way out of proportion or you shrink their importance. For example, "I was destroyed when those people saw me trip coming up the stairs.â
7. Emotional Reasoning: You reason from how you feel: âI feel like an idiot, so I must be one.â
8. âShouldâ statements: You criticize yourself or other people with âshouldsâ, shouldn'ts", and musts".Â
9. Labeling: Instead of saying, âI made a mistake,â you tell yourself, âI am a jerkâ, or a loser.
10. Blame: You blame yourself for something you werenât entirely responsible for, or you blame other people and overlook ways that you contribute to a problem. For example, âI let the conversation get awkward."Â
stormborns
vaporwave
