Insight · CBT-based
Think of a situation that\'s been on your mind. Check any thinking patterns you notice in yourself right now.
All-or-Nothing Thinking
Seeing things in black and white with no middle ground.
"If I'm not perfect, I've completely failed."
Overgeneralisation
Drawing sweeping conclusions from a single event.
"I failed this once, so I always fail at this."
Mental Filter
Focusing exclusively on negatives while ignoring positives.
"The whole project was a disaster" (after one thing went wrong).
Disqualifying the Positive
Dismissing positive experiences as "not counting".
"They only said it was good to be nice."
Mind Reading
Assuming you know what others are thinking (usually negative).
"They haven't replied — they must be angry with me."
Fortune Telling
Predicting the future negatively as if it's already fact.
"I know this won't work out."
Catastrophising
Magnifying problems to worst-case scenarios.
"If I make a mistake, my career is over."
Emotional Reasoning
Treating feelings as facts.
"I feel stupid, therefore I am stupid."
"Should" Statements
Rigid rules that create guilt when broken.
"I should always be productive."
Personalisation
Taking excessive blame for external events.
"My team is stressed — it must be my fault."