Once you recognize your thinking errors, you can begin trying to challenge those thoughts. Look for exceptions to the rule and gather evidence that your thoughts aren't 100% true. Then, you can begin replacing them with more realistic thoughts.
1. All-or-Nothing Thinking: Recognize the shades of gray, rather than putting things in terms of all good or all bad.
2. Overgeneralizing: Take notice of times when an incident may apply to only one specific situation, instead of all other areas of life.
3. Shoulds: People who break the rules make a person following these should statements angry. They also feel guilty when they violate their own rules.
4. Filtering Out the Positive: Filtering out the positive can prevent you from establishing a realistic outlook on a situation. Develop a balanced outlook by noticing both the positive and the negative.
5. Mind-Reading: makes inferences that aren't necessarily based on reality. Remind yourself that you may not be making accurate guesses about other people's perceptions.
6. Catastrophizing: When you begin predicting doom and gloom, remind yourself that there are many other potential outcomes.
7. Emotional Reasoning: Our emotions aren't always based on reality but we often assume those feelings are rational. It's essential to recognize that emotions, just like our thoughts, aren't always based on the facts.
8. Labeling: Labeling people and experiences places them into categories that are often based on isolated incidents. Notice when you try to categorize things and work to avoid placing mental labels on everything.
9. Fortune-telling: When you're predicting doom and gloom, remind yourself of all the other possible outcomes.
10. Personalization: When you catch yourself personalizing situations, take time to point out other possible factors that may be influencing the circumstances.
11. Unreal Ideal: Rather than measuring your life against someone else's, commit to focusing on your own path to success.
1. All-or-Nothing Thinking: Recognize the shades of gray, rather than putting things in terms of all good or all bad.
2. Overgeneralizing: Take notice of times when an incident may apply to only one specific situation, instead of all other areas of life.
3. Shoulds: People who break the rules make a person following these should statements angry. They also feel guilty when they violate their own rules.
4. Filtering Out the Positive: Filtering out the positive can prevent you from establishing a realistic outlook on a situation. Develop a balanced outlook by noticing both the positive and the negative.
5. Mind-Reading: makes inferences that aren't necessarily based on reality. Remind yourself that you may not be making accurate guesses about other people's perceptions.
6. Catastrophizing: When you begin predicting doom and gloom, remind yourself that there are many other potential outcomes.
7. Emotional Reasoning: Our emotions aren't always based on reality but we often assume those feelings are rational. It's essential to recognize that emotions, just like our thoughts, aren't always based on the facts.
8. Labeling: Labeling people and experiences places them into categories that are often based on isolated incidents. Notice when you try to categorize things and work to avoid placing mental labels on everything.
9. Fortune-telling: When you're predicting doom and gloom, remind yourself of all the other possible outcomes.
10. Personalization: When you catch yourself personalizing situations, take time to point out other possible factors that may be influencing the circumstances.
11. Unreal Ideal: Rather than measuring your life against someone else's, commit to focusing on your own path to success.
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