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Magnification/minimization
Exaggerating or minimizing the importance of events. One might believe their achievements are unimportant or mistakes are excessively important.
Catastrophizing
Seeing only the worst possible outcomes of a situation.
Overgeneralization
Making broad interpretations of a single or few events. “I felt awkward during the job interview. I am always awkward.”
Magical thinking
The belief that acts will influence unrelated situations. “If I want something bad enough, it will come to me.”
Personalization
The belief that one is responsible for events outside of their control. “My mom is always upset. She would be fine if I did more to help her.”
Jumping to conclusions
Interpreting the meaning of a situation based on little or no evidence
Mind reading
Interpreting the thoughts or beliefs of others without adequate evidence “She won’t go on a date with me. She probably thinks I’m ugly.”
Fortune telling
The expectation that a situation will turn out badly without adequate evidence.
Emotional reasoning
The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”
Disqualifying the positive
Recognizing only the negative parts of a situation while ignoring the positive.
“Should” statements
The belief that things should be a certain way. “I should always be friendly.”
All-or-nothing thinking
Thinking in absolutes such as “always”, “never”, or “every”. “I never do a good job on anything.”
Labeling and mislabeling
Attaching a label to yourself or others, usually based on little evidence.
Always being right
Being wrong is unacceptable, being right supersedes everything.
Fallacy of change
Expecting others to change
Strategies for confronting distortions
Thoughts on trial (evidence for and against), reframing, “I am not my thoughts” acknowledge and move on.