Below are 10 forms of twisted thinking according to David Burns, M.D., author of “the Feeling Good Handbook.”
Another great resource for cognitive behavioral therapy is Recovery, Inc. Founded by Abraham Low, this program teaches techniques to analyze negative thoughts (or identify distorted thinking) so to be able to disarm and defeat them. You can get to Recovery, Inc. by clicking here.
1. All-or-nothing thinking (a.k.a. my brain and the Vatican’s): You look at things in absolute, black-and-white categories.
2. Overgeneralization (also a favorite): You view a negative event as a never-ending pattern of defeat.
3. Mental filter: You dwell on the negatives and ignore the positives.
4. Discounting the positives: You insist that your accomplishments or positive qualities don’t count (my college diploma was stroke of luck…really, it was).
5. Jumping to conclusions (loves alcoholic families): You conclude things are bad without any definite evidence. These include mind-reading (assuming that people are reacting negatively to you) and fortune-telling (predicting 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 must be one.”
8. “Should” statements (every other word for me): You criticize yourself or other people with “shoulds,” “shouldn’ts,” “musts,” “oughts,” and “have-tos.”
9. Labeling: Instead of saying, “I made a mistake,” you tell yourself, “I’m a jerk” or “I’m a loser.”
10. Blame: You blame yourself for something you weren’t entirely responsible for, or you blame other people and overlook ways that you contributed to a problem.