Unhealthy Thinking Styles


Ignoring the Positive

``That doesn't count``

Disqualifying the Positive

You reject positive experiences by insisting they ``don't count`` for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences.

Overgeneralizing

``I'll never find a job``

Overgeneralizing

You believe that what applies to one part of your life will apply to all others. Ex: You see a single negative event as a never-ending pattern of defeat.

Should/Musts

``I should've known better``

Shoulds

Using critical words like ‘should’, ‘must’, or ‘ought’ can make us feel guilty, or like we have already failed, and sets up unrealistic expectations.

All or Nothing Thinking

``I'll never be good enough``

You see things in black and white categories. If your performance falls short of perfect, you see yourself as a total failure.

Personalisation

``It's all my fault``

Taking things personally

You see yourself as the cause of some negative external event, which in fact you were not primarily responsible for.

Labelling

``I'm such and idiot!``

Labelling

Catastrophizing

``I can't do this anymore!``

Catastrophizing or Minimizing

You exaggerate the importance of things, or you inappropriately shrink things until the appear tiny.

Emotional Reasoning

``I feel useless, therefore I am useless.”

Emotional Reasoning

You assume that your negative emotions necessarily reflect the way things really are.


Thought Record
  • Today's Date*
    0
  • 1
  • Your Name*
    2
  • Your Email*
    3
  • Would you like to send your response to someone else?*
    Yes
    No
    4
  • Thought Record
    7
  • Activating Event:*Who, Where, When, What happened?
    8
  • Automatic Thoughts:*What thoughts did you have as it happened?
    9
  • How did you feel as a result?*
    10
  • .*
    11
  • ..*
    12
  • Cognitive Distortions*What unhelpful thinking styles were you using?
    All/Nothing Thinking
    Jumping to Conclusions
    Mind-reading
    Ignoring the Positive
    Emotional Reasoning
    Overgenerilizing
    Shoulds/Musts
    Mental Filter
    Personalizing
    Catastrophising/Minimizing
    13
  • Reaction:*How did you react to what happened?
    14
  • How happy are you with your reaction?*
    15
  • Alternate Thinking*Try to replace your unhelpful thinking styles with some healthier ones
    16
  • 17