Skip to Main Content
It looks like you're using Internet Explorer 11 or older. This website works best with modern browsers such as the latest versions of Chrome, Firefox, Safari, and Edge. If you continue with this browser, you may see unexpected results.
Avoid Distorted Thinking
"Checklist of Cognitive Distortions" by Dr. Burns [PDF]
1. All-or-nothing thinking: You restrict possibilities and options to only two choices: yes or no (all or nothing).
2. Over generalization: You view a single, negative event as a continuing and neverending pattern of defeat.
3. Negative Mental filter: You dwell mostly on the negatives and generally ignore the positives.
4. Discounting the positives: You insist your achievements or positive efforts do not count.
5. Jumping to conclusions:
A. Mind-reading: You assume that people are reacting negatively to you without any objective evidence.
B. Fortune-Telling: You predict that things will turn out badly without any objective evidence.
6. Magnification or minimization: You blow things way out of proportion or minimize their importance.
7. Emotional reasoning: You base your reasoning from your feelings: "I feel like a loser, so I must be one."
8. "Should/must guilting: You criticize yourself or other people with "musts," "shoulds," "oughts," and "have tos."
9. Labeling: Instead of saying "I made a mistake," you tell yourself "I'm an idiot" or "I'm a loser."
10. Personalization: You blame yourself almost completely for something for which you were not entirely responsible.
For happiness, live your values
Wellness Recovery Action Plan (WRAP)
National Center for Pyramid Model Innovations (NCPMI)