Identify unhelpful thinking patterns and learn healthier ways to think
Read each statement and rate how often you think this way. Be honest with yourself - this is for your own self-awareness, not a judgment. There are no wrong answers.
I see things in black-and-white categories. If something isn't perfect, it's a total failure.
(All-or-Nothing Thinking)
I overgeneralize from one negative event and expect it to happen over and over.
(Overgeneralization)
I focus on the negative details and filter out all the positive aspects of a situation.
(Mental Filter)
I reject positive experiences by insisting they "don't count" for some reason.
(Disqualifying the Positive)
I make negative interpretations even though there are no facts to support my conclusion.
(Jumping to Conclusions)
I assume I know what others are thinking, and it's usually negative about me.
(Mind Reading)
I predict the future negatively without considering other, more likely outcomes.
(Fortune Telling)
I exaggerate the importance of problems or minimize the importance of positive qualities.
(Magnification/Minimization)
I let my feelings guide my interpretation of reality ("I feel it, so it must be true").
(Emotional Reasoning)
I tell myself what I "should" or "must" do, creating unnecessary pressure and guilt.
(Should Statements)
I attach negative labels to myself or others instead of describing specific behaviors.
(Labeling)
I see myself as the cause of negative events that I wasn't actually responsible for.
(Personalization)
I blame others entirely for my problems without considering my own role.
(Blaming)
I believe people or situations should be a certain way, and get upset when they're not.
(Fallacy of Fairness)
I think I can't change or that I'm powerless to improve my situation.
(Fallacy of Control)
Cognitive distortions are biased ways of thinking about yourself and the world. They're irrational thoughts that can reinforce negative thinking patterns and emotions. Everyone experiences them sometimes, but frequent distortions can contribute to anxiety, depression, and relationship problems.
Cognitive Behavioral Therapy (CBT) teaches you to recognize these patterns and replace them with more balanced, realistic thoughts. This tool is based on the pioneering work of Dr. Aaron Beck and Dr. David Burns.
Remember: Identifying distortions isn't about toxic positivity or forcing yourself to "think positive." It's about thinking more accurately and compassionately. Sometimes negative thoughts are realistic - the key is distinguishing between realistic concerns and unhelpful distortions.
Disclaimer: This tool is for educational and self-awareness purposes only. It is not a diagnostic tool and doesn't replace therapy with a qualified mental health professional.