Negative, unrealistic ways of thinking that fuel depression
All-or-nothing thinking – Looking at things in black-or-white categories, with no middle ground (“If I fall short of perfection, I’m a total failure.”)
Overgeneralization – Generalizing from a single negative experience, expecting it to hold true forever (“I can’t do anything right.”)
The mental filter – Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.
Diminishing the positive – Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”)
Jumping to conclusions – Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead-end job forever.”)
Emotional reasoning – Believing that the way you feel reflects reality (“I feel like such a loser. I really am no good!”)
“Shoulds” and “should-nots” – Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules.
Labeling – Classifying yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”)