Common Cognitive Distortions:

1. All-or-nothing thinking (also called black-and-white, polarized, or dichotomous thinking): You view
a situation in only two categories instead of on a continuum.
Example: “If I’m not a total success, I’m a failure.”

2. Catastrophizing (also called fortune telling): You predict the future negatively without considering
other, more likely outcomes.
Example: “I’ll be so upset, I won’t be able to function at all.”

3. Disqualifying or discounting the positive: You unreasonably tell yourself that positive experiences,
deeds, or qualities do not count.
Example: “I did that project well, but that doesn’t mean I’m competent; I just got lucky.”

4. Emotional reasoning: You think something must be true because you “feel” (actually believe) it so
strongly, ignoring or discounting evidence to the contrary.
Example: “I know I do a lot of things okay at work, but I still feel like I’m a failure.”

5. Labeling: You put a fixed, global label on yourself or others without considering that the evidence
might more reasonably lead to a less disastrous conclusion.
Example: “I’m a loser. He’s no good.”

6. Magnification/minimization: When you evaluate yourself, another person, or a situation, you

unreasonably magnify the negative and/or minimize the positive.
Example: “Getting a mediocre evaluation proves how inadequate I am. Getting high marks doesn’t mean
I’m smart.”

7. Mental filter (also called selective abstraction): You pay undue attention to one negative detail instead
of seeing the whole picture.
Example: “Because I got one low rating on my evaluation [which also contained several high ratings] it
means I’m doing a lousy job.”

8. Mind reading: You believe you know what others are thinking, failing to consider other, more likely
possibilities
Example “He’s thinking that I don t know the first thing about this project”

9. Overgeneralization: You make a sweeping negative conclusion that goes far beyond the current
situation.
Example: “[Because I felt uncomfortable at the meeting] I don’t have what it takes to make friends.”

10. Personalization: You believe others are behaving negatively because of you, without considering
more plausible explanations for their behavior.
Example: “The repairman was curt to me because I did something wrong.”

11. “Should” and “must” statements (also called imperatives): You have a precise, fixed idea of how
you or others should behave and you overestimate how bad it is that these expectations are not met.
Example “It’s terrible that I made a mistake I should always do my best.”

12. Tunnel vision: You only see the negative aspects of a situation.
Example: “My son’s teacher can’t do anything right. He’s critical and insensitive and lousy at teaching.”
 Challenging Your Thinking Errors:
Here are 10 common thinking errors and ways to challenge them.
1. Black-and-White Thinking
When you're thinking in black-and-white, you see everything in terms of being good or bad. Either you're
great, or you're a loser; if you don't look like a model you must be ugly; if you do something wrong then
you are completely bad. You see everything as either good or bad, with no in-betweens.
THE CHALLENGE: Look for Shades of Grey
It is important to avoid thinking about things in terms of extremes. Most things aren't black-and-white -
usually they are somewhere in-between. Just because something isn't completely perfect doesn't mean that
it's a complete write-off.
Ask yourself:
• Is it really so bad, or am I seeing things in black-and-white?
• How else can I think about the situation?
• Am I taking an extreme view?

2. Unreal Ideal / Unfair to Compare

Another common thinking error is making unfair comparisons between certain individuals and yourself.
When you do this, you compare yourself with people who have a specific advantage in some area.
Making unfair comparisons can leave you feeling inadequate and not OK.
THE CHALLENGE: Stop Making Unfair Comparisons
Ask yourself:
• Am I comparing myself with people who have a particular advantage?
• Am I making fair comparisons?

3. Filtering
When you filter you do two things: First you hone in on the negative aspects of your situation and
secondly, you ignore or dismiss all the positive aspects.
THE CHALLENGE: Consider the Whole Picture
Ask yourself:
• Am I looking at the negatives, while ignoring the positives?
• Is there a more balanced way to look at this?

4. Personalizing - The Self-Blame Game

When you personalize, you feel responsible for anything that goes wrong, even when it's not your fault or
responsibility.
THE CHALLENGE: Don't Personalize
It's important to consider that not everything is your fault or your responsibility. Most things have more
than one cause.
Ask yourself:
• Am I really to blame? Is this all about me?
• What other explanations might there be for this situation?

5. Mind-Reading
We often think we know what other people are thinking. We assume that others are focused on our faults
and weaknesses - but this is often wrong!
THE CHALLENGE: Don't Assume That you Know What Others are Thinking
Ask Yourself:
• What is the evidence? How do I know what other people are thinking?
• Just because I assume something, does that mean I'm right?
6. Catastrophising
When you catastrophise, you exaggerate the consequences when things go wrong, and you imagine that
things are or will be disastrous.
THE CHALLENGE: Decatastrophise
Ask Yourself:
• What's the worst thing that can happen?
• What's the best thing that can happen?
• What's the most likely to happen?
• Will this matter in five years time?
• Is there anything good about the situation?
• Is there any way to fix the situation?

7. Overgeneralizing
When you overgeneralize you exaggerate the frequency of negative things in your life, like mistakes,
disapproval and failures. Typically you might think to yourself: 'I always make mistakes' or 'Everyone
thinks I'm stupid'.
THE CHALLENGE: Be Specific - Don't Overgeneralize
Ask yourself:
• Am I overgeneralizing?
• What are the facts, and what are my interpretations?

8. Fact versus Feeling/Thinking

Sometimes you might confuse your thought or feelings with reality. You might assume, 'If I think or feel
this way then my thoughts/feelings must be correct'.
THE CHALLENGE: Stick to the Facts
Ask yourself:
• Am I confusing my feelings with the facts? Just because I am feeling this way, does that mean my
perceptions are correct?
• Am I thinking this way just because I am feeling bad right now?

9. Labeling
When you use labeling you might call yourself (or other people) names. Instead of being specific (e.g.
'That was a silly thing to say') you make negative generalizations about yourself or other people (e.g. 'I am
ugly', 'I am dumb', 'I'm a loser', I'm boring'; 'She is an idiot'; 'He's a creep').
THE CHALLENGE: Stick to the Facts
Ask yourself:
• What are the facts and what are my interpretations?
• Just because there is something that I'm not happy with, does that mean that I'm totally no good?

10. 'Can't Standitis'

Some people get very intolerant when they have to do things they don't enjoy. They tell themselves that
they can't stand certain things instead of just acknowledging that they don't enjoy them. As a result, they
very easily become frustrated and angry.
THE CHALLENGE: Accept that frustration is a normal part of life, and that we can't always get what we
want
Remind yourself:
• I don't enjoy it, but I can stand it.
• This is a hassle, and that's OK! Life is full of hassles.
The Effect of Challenging Thinking Errors
What is the effect of challenging your thinking errors? Does it make you feel better? Does it encourage
you to change some of your behavior?
Often it is useful to write down the changes that occur after you have challenged your thinking, as this
helps you to see the advantages of working on your thoughts, and motivates you to keep doing so. You
could also give ROC a go at Reach Out! Central - This gives you a space to gather evidence that helps
you to challenge your negative thinking. (www.roc.reachout.com.au)
REMEMBER!! Whenever You are Feeling Bad, Try to Become Aware of Your Thoughts. If they
are negative or critical, have a go at challenging them. Once you get into the habit of disputing your
negative self-talk you'll find it easier to handle difficult situations, and as a result, you'll feel less stressed
and more confident and in control.
Write it Down
While you are learning to identify and challenge your negative self-talk it's a good idea to write it all
down. Writing down your thoughts and disputing statements in a diary or notebook helps you to develop
your skills. Initially it might feel like work, but the more often you do it, the easier it will become, and the
better you will feel.
Try it Out
Now that you know a few common thinking errors and how to challenge them, why don't you try it out? It
might not be easy at first, and it may take some time. However, the rewards could be huge! People who
choose the way they think about things, who are at peace with the past, live in the present, and are
optimistic about the future, are generally happier.