Looking at situations in terms of extremes (good or bad, success or failure).
Most events require a more "moderate" explanation.
Example:
"Anything less than perfect is a failure."
"I planned to eat only healthy foods, but I had a piece of chocolate cake. Now my diet is completely ruined!"
Mind-reading
Believing that we know what others are thinking.
Assuming that they are thinking the worst of us.
No one can read minds.
Example:
"Others think I’m stupid."
"She doesn’t like me."
Over-generalization
Using words like "always" or "never" to describe situations or events.
This type of thinking is not helpful because it does not take all situations or events into account.
Example:
"I always make mistakes."
"I am never good at public speaking."
Labeling
Talking to ourselves in mean ways and using a single negative word to describe ourselves.
This kind of thinking is unhelpful and unfair.
We are too complex to be summed up in a single word!
Example:
"I’m stupid."
"I’m a loser."
Over-estimating danger
Believing that something that is unlikely to happen is actually right around the corner.
This type of thinking can maintain your anxiety.
Example:
"I will faint."
"I’ll go crazy."
"I’m dying."
Filtering
Paying attention to the bad things that happen, but ignoring all the good things.
Prevents us from looking at all aspects of a situation and drawing a more balanced conclusion.
Example:
Believing that you did a poor job on a presentation because some people looked bored, even though a number of people looked interested and you received several compliments on how well you did.
Catastrophizing
Imagining that the worst possible thing is about to happen.
Predicting that we won’t be able to cope with the outcome.
The imagined worst-case scenario usually never happens.
Even if it did, we are most likely able to cope with it.
Example:
"I’ll freak out and no one will help."
"I’m going to make such a fool of myself, everyone will laugh a me, and I won’t be able to survive the embarrassment."
Should statements
Telling yourself how you “should”, “must”, or “ought” to feel and behave.
This is NOT how you actually feel or behave.
The result is that you are constantly anxious and disappointed with yourself and/or with others around you.