HANDOUT
Thinking Traps
What are thinking traps?
Our minds allow us to predict, remember, organize, categorize, evaluate, and so much more. These cognitive processes
make it possible for humans to do everything they do, from having conversations to building skyscrapers. But they can
also lead us into mental traps that contribute to stress, disconnect us from others, and make our lives more difficult.
These are called “thinking traps.”
Examples of thinking traps
Probability overestimation. Overestimating the
Mind-reading and fortune-telling. Assuming you
probability that something negative will happen. know what people are thinking, and what will happen
Example: You believe that you’re in danger of being in the future.
fired despite no indication to support
your belief. Examples: You’re certain you know a colleague’s or
loved one’s motivations. Or you’re sure your
Catastrophizing. Overestimating the consequences
children’s lives will be unhappy if they don’t get into
of something negative happening. the right school.
Example: You imagine that if you get a bad review or
your project isn’t approved, you won’t be able to “It’s not fair.” Over-focusing on whether things are
handle it. just, fair, or right.
Examples: “It’s not fair that other people don’t have
All-or-nothing thinking. Seeing things in black-and-
the same health problems I do.” “It’s not right that
white ways. Things are either all good or all bad. someone else got the job I wanted.”
There’s no in-between.
Example: When a difficult situation arises, you only “If only…” Over-focusing on an imagined outcome
see the negative aspects and none of the solutions as the solution to all your problems.
or opportunities that it presents. Example: Getting a promotion, finding a partner.
Should statements. Rigid rules for how the world
Emotional reasoning. Basing your interpretation
should operate and for how people (including solely on your emotional reactions.
yourself) should think, feel, and behave. Example: “I feel anxious, therefore something bad
Examples: “Things shouldn’t be this way.” “I must be happening.”
shouldn’t feel so stressed.”
Thoughts are what they say they are. Treating
Personalization. Overestimating your influence on
thoughts like facts.
negative events; taking things personally. Example: You think a friend is mad at you and
Example: When your partner is unhappy, you feel like therefore assume it’s true.
it’s all your fault.
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