Cognitive Distortion Identifier

Definition: Immediately assuming the worst possible outcome will happen, often blowing situations out of proportion.

Example: "My boss wants to meet tomorrow. I'm definitely getting fired."

Reframe Strategy: Ask yourself — "What's the most likely outcome? Have I catastrophized before? What actually happened then?"

Definition: Viewing situations in only two categories — perfect or failure, with no middle ground.

Example: "If I don't get an A on this exam, I'm a total failure."

Reframe Strategy: Look for shades of gray. "What would a B mean? Does one grade define my entire ability?"

Definition: Drawing sweeping conclusions based on a single incident or limited evidence.

Example: "I didn't get the job. I'll never succeed at anything."

Reframe Strategy: "Is one rejection really proof that I'll never succeed? How many successful people faced rejection?"

Definition: Dwelling on a single negative detail while ignoring all positive aspects of a situation.

Example: Receiving 9 compliments and 1 criticism, then obsessing only over the criticism.

Reframe Strategy: "What went well? If a friend had this experience, what would I tell them?"

Definition: Believing you know what others are thinking about you — usually negatively — without evidence.

Example: "They didn't say hi. They must be angry at me."

Reframe Strategy: "Do I have actual evidence? Could there be other explanations (they were distracted, busy, tired)?"

Definition: Believing that because you feel a certain way, it must be true. "I feel it, therefore it is."

Example: "I feel guilty, so I must have done something wrong."

Reframe Strategy: "Feelings are information, not facts. What objective evidence exists outside my emotions?"

Definition: Imposing rigid rules on yourself or others about how things "should," "must," or "ought to" be.

Example: "I should always be productive. Resting is lazy."

Reframe Strategy: Replace "should" with "would like to" or "prefer." "I'd like to be productive, and I also need rest."

Definition: Assigning a fixed, global, and negative label to yourself or others based on one action.

Example: "I stuttered during my speech. I'm such a loser."

Reframe Strategy: "One mistake doesn't define me. I'm a person who stuttered once — not 'a loser.'"

Definition: Taking undue responsibility for external events or assuming everything is about you.

Example: "The team didn't meet the deadline — it's all my fault."

Reframe Strategy: "What factors outside my control were at play? Am I really 100% responsible?"

Definition: Magnifying negatives out of proportion while minimizing positives (also called the "binocular trick").

Example: "That small mistake ruined everything. And my successes? They don't really count."

Reframe Strategy: "If I step back, how important will this be in a week? A month? A year?"