Cognitive Distortions is the one way we filter information as we take in our senses
| Cognitive Distortion | Coping Thoughts (McKay) | You | Partner |
| Catastrophising | Will it really be that bad? I’ll get through this? |
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| Overgeneralising | How often does this really happen? | ||
| Exaggerating | Giving negative events more importance that they deserve.
Example: “It was the worst party ever!” |
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| Discounting the Positive | Example:” He gave me flowers, but they weren’t any good” | ||
| Black and White thinking | What other views could there be? | ||
| Taking things personally
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Example: “You’re criticizing me”, “they didn’t ask me because they don’t like me” What other reasons could they have? |
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| Taking the blame | Ttaking responsibility when it is not yours.
Example: “It’s all my fault”, “If only I’d done more for …” |
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| Emotional Reasoning
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Example “I’m so worried, I know something is going to go wrong” Example response: Getting angry won’t help me figure this out. I need more facts |
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| Name calling / labelling | Example: “I’m such an idiot”, “You’re completely heartless” What’s really bothering me/ What are the facts I don’t need to demonise them |
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| Scare Mongering
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Example: “Maybe she’s really ill”, “What if the car breaks down?” Maybe not! |
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| Wishful thinking
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“If only I were, thinner, younger, smarter than I am” I didn’t get what I want but it’s not the end of the world |
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| Blaming others | They’re doing the best they can
Blaming makes me feel hopeless – so what can I do? |
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| Demanding / Commanding Must & Should | They’ve got their values too. Are we agreed on what is important?
I prefer …. |
Source David Burns, Feel Good Handbook