Patterns of Unhelpful Thinking
Catastrophizing – assuming and believing that the worst case scenario will inevitably happen
Emotional Reasoning – I feel bad about a situation so it must be bad and my feelings are universal truth
Mountains and Molehills – exaggerating the risk of danger or focusing on minor negatives and imperfections
Minimization – minimizing the odds of how things are more likely to turn out or minimizing positives
Judgements – relying more heavily on our assumptions than that which we have evidence for
Black and White Thinking – things are only good or bad, right or wrong – not anything in between or shades of grey
Memories – events trigger memories, suggesting past events are NOW, not in the past and cause you distress right now
Mind-Reading – assuming that we know what other people are thinking about (usually about us)
Prediction – believing we know what’s going to happen next or sometime in the future
Compare and Despair – seeing only positive aspects in others, and comparing ourselves poorly against them
Critical Self – putting ourselves down, and assuming blame in situations that are not our full responsibility
Shoulds and Musts – limiting ourselves by rules, expectations and putting pressure on ourselves
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