This is Part 2 of the tutorial on cognitive reappraisal.
Here is a list of common ways that people can think in a negatively biased way:
1. All or nothing thinking: Looking at things in absolute, black-and-white categories, instead of on a continuum. For example, if something is less than perfect, one sees it as a total failure. Example: “It was a complete waste of time and I learned nothing.”
2. Overgeneralization: Viewing a negative event as a part of a never-ending pattern of negativity. You can often tell if you’re overgeneralizing if you use words such as never, always, all, every, none, no one, nobody, or everyone. Examples: “This always happens to me.” “No one cares.”
3. Magnifying the negative: Exaggerating the importance of one’s problems and shortcomings.
4. Discounting the positive: Telling oneself that one’s positive experiences, deeds, or qualities don’t count. Example: “Those successes were easy, so they don’t matter."
5. Fortune telling: Predicting that something negative is going to happen. Example: "If I ask her out for a date, she'll reject me."
6. Catastrophizing: When one thinks of the worst possible outcome and assumes that this is highly likely to occur. Common aspects: (A) overestimating the probability of danger, (B) exaggerating the severity of the consequences should the feared event occur, and (C) underestimating one’s ability to cope should the event occur. Example: "If I ask her out for a date and she says no it would be terribly humiliating, I would not be able to stand it, and it would mean that I am a loser."
7. Mind reading: Concluding what someone is thinking without any evidence, not considering other possibilities, and making no effort to check it out. Example: “I'm sure she doesn't like me"
8. Emotional reasoning: Taking one’s emotions as evidence for the truth. Example: “I feel stupid, therefore I am stupid.” “Because I feel afraid, there actually is danger.”
9. Rigid rules (perfectionism). Having a precise, fixed idea of how oneself or others should behave, and overestimating how bad it is when these expectations are not met. Often phrased as "should" or “must” statements. Examples: “I should always do well, otherwise I am a failure.” “I should always be emotionally strong, otherwise I am weak.”
10. Name-calling: Putting an extremely negative label on oneself or others based without considering that the evidence might reasonably lead to a less extreme conclusion.
11. Unfair judgments: Holding oneself personally responsible for events that aren't (or aren’t entirely) under one’s control, or blaming other people and overlooking ways in which one might have also contributed to the problem.
12. Unfair comparisons: Negatively comparing oneself to others who may have had more advantages.
13. Unhelpful thoughts: These thoughts may be true or partly true, but dwelling on them creates unnecessary suffering and may prevent a person from thinking how to behave more effectively.
Continue on to Part 3 of this tutorial, The Cognitive Reappraisal Worksheet.
An alternative list of "Categories of Distorted Automatic Thoughts" (by Robert Leahy, PhD)