10 Cognitive Distortions 2017-05-21T16:05:41+00:00

 

1. All or nothing thinking:  You look at things in absolute, black and white categories.
2. Overgeneralization: You view a negative event as a never-ending pattern of defeat.
3. Mental Filter:  You dwell on the negatives and ignore the positives.
 4. Discounting the positives: You insist that your accomplishments or positive qualities “don’t count.”
 5. jumping to conclusions: (A) Mind reading- you assume that people are reacting negatively to you when there’s no definite evidence for this; (B) Fortune Telling- you arbitrarily predict things will turn out badly.
 6. Magnification or Minimization:  You blow things way out of proportion or you shrink their importance inappropriately.
 7. Emotional Reasoning:  You reason from how you feel: “I feel like an idiot, so I really must be one.” Or “I don’t feel like doing this, so I’ll put it off.”
8. “Should Statements”:  You criticize yourself or other  people with “Shoulds” or “Shouldn’ts.” “Musts,” “Oughts,” “Have tos” are similar offenders.
9. Labeling:  You identify with your shortcomings. Instead of saying, “I made a mistake,” you tell yourself, “I’m a jerk,” or “a fool,” or “a loser.”
10. Personalization and Blame:  You blame yourself for something you weren’t entirely responsible for, or you blame other  people and overlook ways that your own attitudes and behavior might contribute to a problem.

Copyright© 1980  by David D. Burns, M.D. Adapted from Feeling Good: The New

Mood Therapy (New York: William Morrow & Company, 1980; Signet, 1981)