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The following is paraphrased from The Feeling Good Handbook by Dr.
David Burns:
- ALL-OR-NOTHING THINKING: You see things in black and white categories.
If your performance falls short of perfection, you see yourself as a total
failure.
- OVERGENERALIZATION: You see a single negative event as a never-ending
pattern of defeat.
- MENTAL FILTER; You pick out a single negative detail and dwell on it
exclusively, so that your vision of all reality become darkened.
- DISCOUNTING THE POSITIVE: You reject positive experiences by insisting
they “don’t count.”
- JUMPING TO CONCLUSIONS: You interpret things negatively even though
there are no facts to support your conclusion.
- MAGNIFICATION: You exaggerate the importance of your problems or you
minimize the importance of your desirable qualities.
- EMOTIONAL REASONING: You assume that your negative emotions
necessarily reflect the way things really are: ‘I feel it, therefore it
must be true.”
- SHOULD STATEMENTS: You tell yourself that things should be the way you
expected them to be.
- LABELING: This is an extreme form of all-or-nothing thinking. Instead
saying “I made a mistake,” you label yourself “I’m a loser.”
- PERSONALIZATION: You hold yourself personally responsible for an event
that isn’t entirely under your control.
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