Emotional Reasoning
Thinking your feelings are facts.
"I feel scared, so something bad must happen."
Black & White Thinking
Thinking it's either all good or all bad.
"I made a mistake, so I'm terrible at this."
Jumping to Conclusions
Guessing what will happen or what someone thinks.
"They looked at their watch. I must be boring."
Disqualifying the Positive
Not believing the good things are real.
"They said I did a good job just to be nice."
Magnification & Minimization
Making small things too big, or big things too small.
"I spilled water, now my day is ruined or I got an award, but it's not important."
Compare & Despair
Looking at others and feeling bad about yourself.
"They're so good. I'll never be like that."
Catastrophizing
Thinking the worst thing will happen.
"If I fail this test, I'll never get a job and become homeless."
Blaming
Saying it's someone else's fault every time.
"I failed because the teacher doesn't like me."
Personalization
Blaming yourself for everything.
"We lost the game because of me."
"Should" Statements
Telling yourself things must be a certain way.
"I should always get an A."
Labeling
Calling yourself mean names.
"I'm so dumb."
Mental Filter
Only seeing the bad part and ignoring the good.
"We won the game, but I missed 2 shots."