All or Nothing Thinking
- Sometimes called 'black and white thinking
- If I’m not perfect, I have failed
- Either I do it right or not at all
Overgeneralizing
- Seeing a pattern based upon a single event, or being overly broad in the conclusions we draw
- everything is always rubbish "nothing good ever happens
Mental filter
- Only paying attention to certain types of evidence
*Noticing our failures but not seeing our successes
Disqualifying the Positive
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Discounting the good things that have happened or that you have done for some reason or another
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That doesn’t count
Jumping to Conclusions
- There are two key types of jumping to conclusions:
- Mind reading (imagining we know what others are thinking)
- Fortune telling (predicting the future)
Magnification (catastrophising) & minimization
- Blowing things out of proportion (catastrophizing), or inappropriately shrinking something to make it seem less important
Emotional Reasoning
- Assuming that because we feel a certain way what we think must be true
I feel embarrassed sol must be an idiot
Should, Must, Ought
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Using critical words like should ‘must’ or 'ought can make us feel guilty, or like we have already failed
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If we apply shoulds’ to other people the result is often frustration.
Labelling
- Assigning labels to ourselves or other people
I’m a loser
I’m completely useless
They’re such an idiot
Personalization
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Blaming yourself or taking responsibility for something that wasn’t completely your fault
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Conversely, blaming other people for something that was your fault