CBT Henk Nagel Types of Distorted Thinking BLACK

CBT – Henk Nagel Types of Distorted Thinking

BLACK AND WHITE THINKING LJ Seeing the world as either a good or Bad place – unbalanced thoughts can lead to frustration Self talk • If I’m not perfect I have failed • Either I do it right or not at all

Over-Generalising “Everything is always Rubbish” Seeing a pattern based upon a single event or being overly broad in the conclusions we draw

Mental Filtering out the positive in life creates depression Noticing our failures but not seeing our successes

Disqualifying the positive Dismissing good things that have happened or that you have done in your life

Jumping to conclusions is making up things not based on any real evidence, such as mind reading people’s intentions.

Magnification or Minimisation Seeing things as bigger than they really are Or Making them smaller and less important

Catastrophising expecting the worst to happen leads to anxiety

Emotional Reasoning Assuming that because we feel a certain way what we think must be true I feel embarrassed so I must be an idiot Feelings are not facts

Rigid thinking SHOULD-NEED-MUST Using critical words like “SHOULD” or “MUST” Can make us feel guilty or like we have already failed If we apply shoulds or musts to people, then the end result is often frustration

Labeling Label ourselves or other people I’m a loser I’m completely useless They’re such an Idiot

Personalisation Self Victimization Blaming yourself or taking responsibility for something that wasn’t your fault. “I am always unlucky”

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