Common Thinking Issues
All-or-nothing thinking
Seeing things in ‘black-or-white’ categories. If something isn’t perfect, you see it as all
negative.
Overgeneralization
Taking a single negative event and thinking things will never be different for you. You use
words such as “always” or “never” when you think about it.
Mental filter
Taking a single negative detail about an event and not being able to see any positive things
about it anymore.
Discounting the positive
Ignoring positive things by saying that they “don’t count.” For example, if you do a great
job, you may tell yourself that it wasn’t good enough or that anyone could have done it as
well as you.
Jumping to conclusions
Thinking you know how things are or will be even when there are no facts to support your
ideas. Such as:
• Mind Reading – Thinking someone else believes negative things about you when you
do not really know the truth.
• Fortune telling – Thinking that things will turn out badly no matter what. You may tell
yourself, “I’ll never get better” even if you do not know if it is true.
Magnification
Overestimating the importance of your problems and what isn’t working and not noticing
your good qualities.
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Emotional reasoning
You think that your feelings are reality. For example, “I feel angry, so that means I’m being
treated poorly.”
“Should” statements
Telling yourself that things must be the way you hoped or thought they would be. Should
statements can lead to feelings of guilt and shame if you make them about you. Should
statements can lead to feelings of anger if you make them about others.
Labeling
This is like all or nothing thinking when it is directed at yourself. Instead of saying “I made a
mistake” you attach a label to yourself such as “I’m a loser.”
Personalization and blame
Blaming yourself for an event that isn’t under your control. Blaming can lead to feelings of
guilt, shame, and anger.
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