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Unhelpful Thinking Styles

All or nothing Over-
thinking Sometimes called black generalising
and white thinking Seeing a pattern based
everything is upon a single event, or
If Im not perfect I have failed always rubbish being overly broad in the
nothing good conclusions we draw
Either I do it right or not at all ever happens

Mental filter Disqualifying Discounting the good

Only paying attention to the positive things that have happened
certain types of evidence.
or that you have done for
Noticing our failures but +++ some reason or another
not seeing our successes
That doesnt count

Jumping to There are two key types of Magnification Blowing things out of
conclusions jumping to conclusions: (catastrophising) proportion
Mind reading & minimisation (catastrophising), or
(imagining we know what inappropriately shrinking
others are thinking) something to make it seem
Fortune telling less important
2+2=5 (predicting the future)

Emotional Using critical words like
reasoning Assuming that because we should, must, or ought
feel a certain way what we can make us feel guilty, or

think must be true. like we have already failed

I feel embarrassed so I must If we apply shoulds to

be an idiot other people the result is
often frustration

Labelling Personalisation Blaming yourself or taking

Assigning labels to
ourselves or other people responsibility for

this is something that wasnt
completely your fault.

Im a loser
Conversely, blaming other
S my fault
Im completely useless
Theyre such an idiot people for something that
was your fault.