Checklist of Cognitive Distortions

1.All-or-nothing thinking: You look at things in absolute, black-and-white categories.

2.Over generalization: You view a negative event as a never-ending pattern of defeat.

3.Mental filter: You dwell on the negatives.

4.Discounting the positives: You insist that your accomplishments or positive qualities don’t count.

5.Jumping to conclusions:

(a)Mind-reading — you assume that people are reacting negatively to you when there’s no definite evidence;

(b)Fortune-telling — you arbitrarily predict that things will turn out badly.

6.Magnification or minimization: You blow things way out of proportion or you shrink their importance.

7.Emotional reasoning: You reason from how you feel: “I feel like an idiot, so I really must be one.”

8.”Should statements”: You criticize yourself (or other people) with “shoulds”, “oughts”, “musts” and “have tos”.

9.Labeling: Instead of saying “I made a mistake,” you tell yourself, “I’m a jerk,” or “a fool,” or “a loser.”

10.Personalization and blame: You blame yourself for something you weren’t entirely responsible for, or you blame other people and deny your role in the problem.