Cognitive Pattern Explanations
All-or-nothing thinking: Viewing situations in absolute extremes (perfect or terrible)
with no middle ground. This type of thinking removes nuance and makes minor
setbacks feel like total failure. Recognizing the spectrum between “all” and “nothing”
helps you see progress more realistically.
Catastrophizing: Jumping straight to the worst possible outcome and assuming you
won’t be able to handle it. This pattern magnifies fear and minimizes your resilience. It
helps to pause and ask: “What are the other possible outcomes?”
Mind reading: Believing you know what others think—especially negative
judgments—without actual evidence. This often stems from insecurity rather than
reality, and remembering that people think about us far less than we imagine can be
grounding.
Overgeneralizing: Taking one negative moment and applying it broadly (e.g., “I
always mess up”). Overgeneralizing ignores the full picture of your capabilities,
strengths, and successes. Look for exceptions—they always exist.
Personalizing: Assuming events or reactions are your fault, even when they have
nothing to do with you. This places unnecessary emotional weight on your shoulders.
Reminding yourself that other people’s moods, choices, and reactions come from
countless factors—not just you—helps create perspective.
Emotional reasoning: Believing that because you feel something strongly, it must be
true. Emotions are valid and important, but they are not proof. This pattern softens
when you separate what you feel from what you can confirm.
Fortune-telling: Predicting a negative outcome as if it’s guaranteed, even without
evidence. This steals motivation and can create self-fulfilling prophecies. Asking
“What else could happen?” opens the door to possibility.
Should statements: Holding yourself or others to rigid, often unrealistic rules (“I
should never struggle”). These statements create guilt, frustration, and a sense of