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Mistakes in Thinking All or Nothing Thinking: You view a situation in only two categories instead of on a continuum. "If I'm not a total success, then I'm a failure" Catastrophizing: You predict the future negatively without considering other, more likely outcomes. "I'll be so depressed, I won't be able to get out of bed." Discounting the Positive: You unreasonably tell yourself that positive experiences, deeds, or qualities do not count. "I did it well, but that doesn't mean I'm good at it, I just got lucky" Emotional Reasoning: You think something must be true because you "feel" it so strongly, ignoring or discounting evidence to the contrary. "I know I do a lot of things ok at work, but I still feel like a failure" Labeling: You put a global label on yourself or others without considering that the evidence might be more reasonably lead to a less disastrous conclusion. "I'm a loser." "He's bad." Maximization/Minimization: When you evaluate yourself, another person, or a situation, you unreasonably magnify the negative and/or minimize the positive. " Mental Filter Mind Reading Overgeneralization Tunnel Vision "Should & Must Statements Personalization
From the Beck and Freeman (1990) |