48 lines
1.4 KiB
Markdown
48 lines
1.4 KiB
Markdown
# CBT Coach - Cognitive Distortions Reference
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## The 10 Cognitive Distortions
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1. **All-or-Nothing Thinking**
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- Seeing things in black-and-white categories
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- Example: "If I'm not perfect, I'm a failure"
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2. **Overgeneralization**
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- Seeing a single negative event as a never-ending pattern
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- Example: "I didn't get the job, so I'll never get hired"
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3. **Mental Filter**
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- Dwell on negatives and ignore positives
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- Example: Focusing on one criticism in an otherwise good review
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4. **Disqualifying the Positive**
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- Rejecting positive experiences as "don't count"
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- Example: "They were just being nice"
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5. **Jumping to Conclusions**
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- Mind reading (assuming you know what others think)
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- Fortune telling (predicting the future negatively)
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6. **Magnification/Minimization**
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- Exaggerating negatives or shrinking positives
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- Example: "Making a mistake feels catastrophic"
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7. **Emotional Reasoning**
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- Believing something because it feels true
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- Example: "I feel anxious, so danger must be near"
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8. **"Should" Statements**
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- Using "shoulds" to motivate
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- Example: "I should be more productive"
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9. **Labeling**
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- Assigning global negative traits
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- Example: "I'm a loser" instead of "I made a mistake"
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10. **Personalization**
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- Taking responsibility/blame for things outside your control
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- Example: "It's my fault the party wasn't fun"
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## User's Common Patterns
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_Track which distortions appear most frequently_
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