Cognitive Distortions Identification Worksheet

All-or-Nothing Thinking

Seeing situations in black-and-white terms with no middle ground.

Example: "If I make one mistake, I'm a complete failure."

Catastrophizing

Expecting the worst possible outcome.

Example: "If I don't get this job, my career is over."

Overgeneralization

Taking one event and applying it to every situation.

Example: "I failed this test. I never do anything right."

Mental Filter

Focusing only on the negative while ignoring the positive.

Example: Receiving ten compliments but dwelling on one criticism.

Discounting the Positive

Rejecting positive experiences or accomplishments.

Example: "Anyone could have done that."

Mind Reading

Assuming you know what others are thinking.

Example: "They probably think I'm incompetent."

Fortune Telling

Predicting negative outcomes without evidence.

Example: "I already know this won't work."

Emotional Reasoning

Believing feelings are facts.

Example: "I feel worthless, so I must be worthless."

Should Statements

Holding yourself or others to rigid expectations.

Example: "I should always have everything under control."

Labeling

Assigning a global negative label to yourself or others.

Example: "I'm such a loser."

Personalization

Taking responsibility for events outside your control.

Example: "It's my fault everyone had a bad day."