Thinking traps: 13 common patterns, in plain words
Thinking traps, also called cognitive distortions, are patterns of thought everyone falls into sometimes, more often on anxious or low days. Spotting one is a first step towards a fairer thought.
- All-or-nothingSeeing only two options, with nothing in between.“If it's not perfect, it's a failure.”
- OvergeneralisingOne event turns into “always” or “never”.“I always mess things up.”
- Mental filterOnly the negative detail counts; the rest fades out.“The talk went badly”, after one awkward question.
- Discounting the positiveGood things happen, but they “don't count”.“They're just being nice.”
- Mind readingAssuming you know what others think.“She thinks I'm boring.”
- Fortune tellingTreating a bad outcome as a fact before it happens.“I'll fail the interview.”
- CatastrophisingJumping straight to the worst case.“If I'm late, I'll be fired.”
- MinimisingShrinking your own strengths and efforts.“Anyone could have done that.”
- Emotional reasoning“I feel it, so it must be true.”“I feel stupid, so I am stupid.”
- Should statementsRigid rules about how you or others must be.“I should never make mistakes.”
- LabellingA label for the whole person instead of one thing they did.“I'm a loser.”
- PersonalisingTaking the blame for things outside your control.“The party was dull because of me.”
- BlamingHolding others fully responsible for how you feel.“He ruined my day.”
Spotted one? Check the thought.
Naming the trap is a start. These exercises help you look at the thought again and put it in fairer words.