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1.
Overgeneralization - Generalizing from a single negative
experience, expecting it to hold true forever (“I can’t do anything right.”)
2.
The mental filter - Ignoring positive events and focusing on
the negative. Noticing the one thing that went wrong, rather than all the
things that went right.
3.
Diminishing the positive - Coming up with reasons why positive
events don’t count (“She said she had a good time on our date, but I think she
was just being nice.”)
4.
Jumping to conclusions - Making negative interpretations
without actual evidence. You act like a mind reader (“He must think I’m
pathetic.”) or a fortune teller (“I’ll be stuck in this dead end job forever.”)
5.
Emotional reasoning - Believing that the way you feel reflects
reality (“I feel like such a loser. I really am no good!”)
6.
All-or-nothing thinking - Looking at things in black-or-white
categories, with no middle ground (“If I fall short of perfection, I’m a total
failure.”)
7.
‘Shoulds’ and ‘should-nots’- Holding yourself to a strict list of
what you should and shouldn’t do, and beating yourself up if you don’t live up
to your rules.
8.
Labeling - Labeling yourself based on mistakes and perceived
shortcomings (“I’m a failure; an idiot; a loser.”)
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