What Cognitive Distortions Have You Experienced?

Seeing situations as only good or bad, black or white.

“If I’m not perfect, I’m a total failure.” 

Drawing broad negative conclusions based on a single event.

“I messed up,  so I’ll always fail in relationships.”

Focusing only on the negative parts and ignoring the positives. 

“They were quiet tonight, so the whole evening was bad.”

Rejecting positives as if they don’t count. 

“They only said I did well to be nice.” 

Assuming you know what will happen without evidence. 

Mind Reading: “They think I can’t do it”.” 

Fortune Telling: “This plan will fail.”

Expecting the worst possible outcome and imagining disasters.

“ If we keep having hard weeks like this, we won’t make it.”

Downplaying your achievements or positive qualities.

“It wasn’t a big deal. Anyone could have done it.” 

Blowing problems out of proportion.

“One mistake ruined everything.” 

Believing that how you feel must reflect reality. 

“I feel like a failure, so I must be one.” 

Setting rigid rules for that lead to guilt or resentment. 

“I should never need help” or “They should always agree with me.”

Attaching a fixed negative label to yourself or others.

“I’m a loser” or “He’s useless.” 

Taking responsibility for things outside your control.

“ They seem stressed, so I must have done something wrong.” 

Attributing your feelings or problems entirely to others.

“I’m angry because they made me feel this way.” 

Believing you either have complete control or no control at all.

“It’s all my fault” or “There’s nothing I can do about it.” 

Believing life should always be fair, which creates resentment.

“It’s not fair that I’m carrying more of this than they are .”

Expecting your sacrifices to automatically be rewarded.

“After everything I’ve done, they should be more affectionate.” 

Measuring your worth against others rather than your own progress.

“They’re more successful than me, so I must be doing something wrong.” 

Relying on others’ opinions to determine your value or success.

“If no one praises me, it means I didn’t do well.” 

Believing you can prevent negative outcomes by overwork/planning. 

“If I prepare for everything, nothing bad will happen.” 

Equating flaws or mistakes with total failure or weakness.

“If it isn’t flawless, it’s worthless.”