Cognitive distortions
Name the thinking trap — all-or-nothing, mind reading, catastrophizing — and reframe with evidence.
When to use: When clients label thoughts as ‘true’ without naming the thinking pattern.
Name the thinking trap — all-or-nothing, mind reading, catastrophizing — and reframe with evidence. Use the worksheet in session or as homework. Preview the layout on the right — tap it or choose View full preview below for the complete on-screen version.
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Circle the distortion(s) in your hot thought, then write a more flexible line.
- ☐All-or-nothing — “I always fail”
- ☐Mind reading — “They think I’m weak”
- ☐Catastrophizing — “This will ruin everything”
- ☐Should statements — “I must not struggle”
- ☐Labeling — “I’m a bad son/daughter”
- ☐Discounting positives — “That doesn’t count”
Your turn
Situation
Hot thought
Distortion(s) name
Balanced reframe
Related resources
- CBT & thoughtsAutomatic thought recordIdentify triggers, automatic thoughts, and balanced alternatives — with examples that reflect family pressure and shame.
- CBT & thoughtsChallenging negative thoughtsCourtroom-style evidence for and against hot thoughts — for low mood and self-criticism.
- CBT & thoughtsCore beliefs & intermediate beliefs (CBT)Map hot thought → underlying rule → core belief — with examples around worth, duty, and reputation.
- CBT & thoughtsDecatastrophizing worksheetSeparate worst-case story from likely outcome — for worry, panic, and family ‘what if’ spirals.