Cognitive Distortions

1. All-or-nothing thinking: Viewing situations on one extreme or another instead of on a continuum. 

   1. “If my child does bad things, it’s because I am a bad parent.”

2. Catastrophizing: Predicting only negative outcomes for the future.

   1. “If I fail my final, my life will be over.”

3. Disqualifying or discounting the positive: Telling yourself that the good things that happen to you don’t count.

   1. “My daughter told her friend that I was the best Dad in the world, but I’m sure she was just being nice.”

4. Emotional reasoning: Letting one’s feeling about something overrule facts to the contrary.

   1. “Even though Steve is here at work late every day, I know I work harder than anyone else at my job.”

5. Labeling: Giving someone or something a label without finding out more about it/them.

   1. “My daughter would never do anything I disapproved of.”

6. Magnification/minimization: Emphasizing the negative or playing down the positive of a situation.

   1. “My professor said he made some corrections on my paper, so I know I’ll probably fail the class.”

7. Mental filter/tunnel vision: Placing all one’s attention, or seeing only the negatives of a situation.

   1. “My husband says he wishes I was better at housekeeping, so I must be a lousy wife.”

   2. “My daughter’s boyfriend got suspended from school. He’s a loser and won’t ever amount to anything.”

8. Mind reading: Believing you know what others are thinking.

   1. “My house was dirty when my friends came over, so I know they think I’m a slob.”

9. Overgeneralization: Making an overall negative conclusion beyond the current situation.

   1. “My husband didn’t kiss me when he came home this evening. Maybe he doesn’t love me anymore.”

10. Personalization: Thinking the negative behavior of others has something to do with you.

    1. “My daughter has been pretty quiet today. I wonder what I did to upset her.”

11. “Should” and “must” statements: Having a concrete idea of how people should behave.

    1. “I should get all A’s to be a good student.”

Reference: Cully, J.A., & Teten, A.L. 2008. A Therapist’s Guide to Brief Cognitive Behavioral Therapy. 

Department of Veterans Affairs South Central MIRECC, Houston.