Checklist of Cognitive Distortions

Question 1

All or Nothing Thinking

Answer 1

You look at things in absolute, black and white categories.

Question 2

Overgeneralization

Answer 2

You view a negative event as a never-ending pattern of defeat.

Question 3

Mental Filter

Answer 3

You dwell on the negatives and ignore the positives.

Question 4

Discounting the Positives

Answer 4

You insist that your accomplishments or positive qualities “don’t count”.

Question 5

Jumping to Conclusions

Answer 5

(A) Mind Reading - you assume that people are reacting negatively to you when there’s no definite evidence for this. (B) Fortune Telling - you arbitrarily predict things will turn out badly.

Question 6

Magnification or Minimization

Answer 6

You blow things way out of proportion or you shrink their importance inappropriately.

Question 7

Emotional Reasoning

Answer 7

You reason from how you feel: “I feel like an idiot, so I really must be one.” Or “ I don’t feel like doing this, so I’ll put it off.”

Question 8

Should Statements

Answer 8

You criticize yourself or other people with “Shoulds” or “Shouldn’ts.” “Musts,” “Oughts,” “Have tos” are similar offenders.

Question 9

Labelling

Answer 9

You identify with your shortcomings. Instead of saying “I made a mistake,” you tell yourself, “I’m a jerk,” or “a fool,” or “a loser.”