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Learn how to use a cognitive continuum tool to decrease all-or-nothing thinking, a common cognitive distortion that prevents you from seeing things in shades of gray. Fill out a worksheet to identify and challenge your extreme beliefs and find the middle ground.
- What Are Cognitive Distortions?
- Experts in Cognitive Distortions: Aaron Beck and David Burns
- A List of The Most Common Cognitive Distortions
- Changing Your Thinking: Examples of Techniques to Combat Cognitive Distortions
- A Take-Home Message
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Cognitive distortions are biased perspectives we take on ourselves and the world around us. They are irrational thoughts and beliefs that we unknowingly reinforce over time. These patterns and systems of thought are often subtle–it’s difficult to recognize them when they are a regular feature of your day-to-day thoughts. That is why they can be so ...
If you dig any deeper into cognitive distortions and their role in depression, anxiety, and other mental health issues, you will find two names over and over again: Aaron Beck and David Burns. These two psychologists literally wrote the book(s) on depression, cognitive distortions, and the treatment of these problems.
Beck and Burns are not the only two researchers who have dedicated their careers to learn more about depression, cognitive distortions, and treatment for these conditions. There are many others who have picked up the torch for this research, often with their own take on cognitive distortions. As such, there are numerous cognitive distortions floati...
These distortions, while common and potentially extremely damaging, are not something we must simply resign ourselves to living with. Beck, Burns, and other researchers in this area have developed numerous ways to identify, challenge, minimize, or erase these distortions from our thinking. Some of the most effective and evidence-based techniques an...
Hopefully, this piece has given you a good understanding of cognitive distortions. These sneaky, inaccurate patterns of thinking and believing are common, but their potential impact should not be underestimated. Even if you are not struggling with depression, anxiety, or another serious mental health issue, it doesn’t hurt to evaluate your own thou...
Learn about cognitive distortions, biased perspectives that can lead to depression and anxiety. Find out how to identify and challenge them with worksheets and examples.
All-or-nothing thinking Example: “If I’m not a total success, I’m a failure.” Catastrophizing (fortune telling) Example: “I’ll be so upset, I won’t be able to function at all.” Disqualifying or discounting
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Feb 4, 2024 · Learn how to identify and challenge all-or-nothing thinking, a cognitive distortion linked to anxiety and low mood. This worksheet is based on cognitive behavioral therapy (CBT) and provides examples and exercises to help you change your maladaptive behavior.
Apr 22, 2020 · Learn how to challenge and overcome all or nothing thinking, a cognitive distortion that makes you feel powerless and helpless. This worksheet uses CBT principles and examples to help you find your own responsibility and solutions for your life issues.
Find a worksheet to help you identify and challenge all-or-nothing thinking, a cognitive distortion that leads to black-and-white or extreme thinking. This worksheet is part of a larger collection of CBT resources for mental health professionals and self-help seekers.
Nov 20, 2023 · Also known as dichotomous thinking or black-and-white thinking, this is a type of cognitive distortion that involves thinking in extremes and using absolute terms, such as never or ever. Here's an explanation of what it is and ways to overcome this common cognitive distortion.
