Definitions of Thinking Traps
All or nothing thinking (also called black and white thinking). You view a situation in only
two categories instead of a continuum.
Example: The house has to be immaculate otherwise people will think I’m a slob.
Mind reading: You believe you know what others are thinking, failing to consider other,
more likely possibilities.
Example: They think I’m stupid because I’m not saying much
Catastrophising: You predict the future negatively without considering other, more likely
outcomes.
Example: Where is he? He must have had an accident
Emotional reasoning: You think something must be true because you “feel” (actually
believe) it so strongly - ignoring or discounting evidence to the contrary.
Example “I know I do a lot of things ok but I still feel like I’m a failure”
Mental filter (also called selective abstraction) you pay undue attention to one negative de-
tail instead of seeing the whole picture.
Example: because I got one low rating on my evaluation (which also containing several high
ratings) it means I’m doing a lousy job.
Overgeneralisation: You make a sweeping negative conclusion that goes for beyond the cur-
rent situation.
Example (because I felt uncomfortable at the dinner party) I don’t have what it takes to
make friends.
Personalisation: You believe others are behaving negatively because of you, without consid-
ering more plausible explanations for their behaviour
Example: My boss curt was because he doesn’t like me.
“Should” or “must” statements (also called imperatives): You have a precise fixed idea of
how you or others should behave and you overestimate how bad it is that these
expectations are not met.
Example: I should always get it right, I must always get top marks.
Disqualifying or discounting the positive: You unreasonably tell yourself that positive
experi- enced deeds or qualities do not count
Example: I did that project well but that doesn’t mean I’m competent, I just got lucky.
Labelling: Assigning labels to ourselves or other people
Example: I’m a loser; I’m completely useless; or They are such an idiot.
All or nothing thinking (also called black and white thinking). You view a situation in only
two categories instead of a continuum.
Example: The house has to be immaculate otherwise people will think I’m a slob.
Mind reading: You believe you know what others are thinking, failing to consider other,
more likely possibilities.
Example: They think I’m stupid because I’m not saying much
Catastrophising: You predict the future negatively without considering other, more likely
outcomes.
Example: Where is he? He must have had an accident
Emotional reasoning: You think something must be true because you “feel” (actually
believe) it so strongly - ignoring or discounting evidence to the contrary.
Example “I know I do a lot of things ok but I still feel like I’m a failure”
Mental filter (also called selective abstraction) you pay undue attention to one negative de-
tail instead of seeing the whole picture.
Example: because I got one low rating on my evaluation (which also containing several high
ratings) it means I’m doing a lousy job.
Overgeneralisation: You make a sweeping negative conclusion that goes for beyond the cur-
rent situation.
Example (because I felt uncomfortable at the dinner party) I don’t have what it takes to
make friends.
Personalisation: You believe others are behaving negatively because of you, without consid-
ering more plausible explanations for their behaviour
Example: My boss curt was because he doesn’t like me.
“Should” or “must” statements (also called imperatives): You have a precise fixed idea of
how you or others should behave and you overestimate how bad it is that these
expectations are not met.
Example: I should always get it right, I must always get top marks.
Disqualifying or discounting the positive: You unreasonably tell yourself that positive
experi- enced deeds or qualities do not count
Example: I did that project well but that doesn’t mean I’m competent, I just got lucky.
Labelling: Assigning labels to ourselves or other people
Example: I’m a loser; I’m completely useless; or They are such an idiot.
