Unhelpful Thinking Styles
          All or nothing                                                      Over-
              thinking          Sometimes called ‘black                   generalising
                                and white thinking’                                            Seeing a pattern based
                                                                          “everything  is      upon a single event, or 
                                If I’m not perfect I have failed         always rubbish”       being overly broad in the 
               x                                                          “nothing good        conclusions we draw
                                Either I do it right or not at all        ever happens”
           Mental filter                                                  Disqualifying         Discounting the good
                                Only paying attention to                  the positive         things that have happened
                                certain types of evidence.                                     or that you have done for
                                Noticing our failures but                   +++                some reason or another
                                not seeing our successes                                       That doesn’t count
            Jumping to          There are two key types of              Magnification           Blowing things out of 
           conclusions          jumping to conclusions:                (catastrophising) proportion 
                                • Mind reading                          & minimisation         (catastrophising), or
                                  (imagining we know what                                      inappropriately shrinking
                                  others are thinking)                                         something to make it seem
           2 + 2 = 5            • Fortune telling                                              less important
                                  (predicting the future)
            Emotional                                                                          Using critical words like 
            reasoning           Assuming that because we                  should ‘should’,  ‘must’,  or  ‘ought’
                                feel a certain way what we                                     can make us feel guilty, or
                                think must be true.                                            like we have already failed
                                I feel embarrassed so I must        mustIf we apply ‘shoulds’ to
                                be an idiot                                                    other people the result is
                                                                                               often frustration
              Labelling         Assigning labels to                     Personalisation        Blaming yourself or taking
                                ourselves or other people                                      responsibility for 
                                                                                               something that wasn’t
                                I’m a loser                              “this is              completely your fault. 
                                I’m completely useless                                         Conversely, blaming other 
              STUPID            They’re such an idiot                 my fault” people for something that 
                                                                                               was your fault.
    PSYCHOLOGYT     LS                                                                                  http://psychology.tools