1. All or nothing thinking. When you see things in black and white instead of in shades of gray.                                                                                          

Example: I’m a bad person.

2. Overgeneralization. When you extend a negative thought so it reaches even further.                                                                                                           

Example: I never do anything right. 

3. Mental filter. When you filter out all the good stuff to focus on the bad.

Example: I didn’t accomplish anything today.

4. Disqualifying the positive. When you believe a good or positive thing “doesn’t count” toward your larger pattern of failure and negativity.             

Example: I guess I survived the talk — even broken clocks are right twice a day. 

5. Jumping to conclusions. When you extrapolate an even bigger and broader negative thought from a small negative experience.                                    

Example: He said he didn’t want to go out with me. I must be an unlovable person. 

6. Magnification or minimization. When you exaggerate your own mistakes (or other people’s accomplishments or happiness) while minimizing your own accomplishments and others’ flaws.                               

Example: Everyone saw me mess up at the game, while Susan had a perfect night on the field.

7. Emotional reasoning. When you assume your negative feelings reflect the truth.

Example: I felt embarrassed, therefore I must have been acting in an embarrassing manner. 

‍8. Should statements. When you beat yourself up for not doing things differently.

Example: I should’ve kept my mouth shut. 

9. Labeling and mislabeling. When you use a small negative event or feeling to give yourself a huge, general label.                                                           

Example: I forgot to do the report. I’m a total idiot. 

10. Personalization. When you make things personal that aren’t.  

Example: The dinner party was bad because I was there