Distorted and Irrational Thinking

The following worksheet was given to me as a tool to help me identify thoughts that lead to anxiety, depression and overeating.  I hope you can benefit from this resource.


Very Extreme: Seeing things in black and white, and blowing things out of proportion

Very Broad: Generalizing from a specific; labeling people rather than their behaviors

Very Catastrophic: Exaggerating how “awful” something is when these thoughts are better reserved for life and death situations or events of serious injury

Very Negative: Seeing the glass as half empty not half full and dwelling heavily on the negative

Very Skewed: Skewing your perceptions to fit your idiosyncratic “proofs”

Very Unscientific: Ignoring the facts: preferring to go on “gut” and feeling in a non-constructive way

Very Idealistic: Denying and having unrealistic expectations that cloud a sense of reality

Very Demanding: Wanting things your way and having expectations that also include being demanding of yourself

Very Judgmental: Condemning others for their shortcomings and being unable to forgive

Very Obsessed: Getting on a track of thinking and being unable to budge or view things differently; perseverating about something that is out of your control

Very Confused: Having pictures in your head that to not match the “real world”; feeling that you don’t get what you think you are “supposed to” get; having a hard time seeing things without delusion, denial, and negativity

Very Intolerant: Having a need to have things the way they “should be”; finding it difficult to have patience and tolerance for differences that don’t fit your needs and expectations

Very Perfectionistic: Having a need to be “right” and not make mistakes, as that would mean one is inferior or is a failure; having permeating low self-esteem

“Shoulding” on Self and Others: Placing expectations of how one “should” be, thereby limiting one’s ability to accept self and others without judgement, leading to negativity and tendency to criticize

Labeling and Interpreting: Blowing mistakes out of proportion, leading to labeling self or others as a “failure” or a “bum”

Judith A. Belmont, M.S. (2006) | Page 65 | 86 T.I.P.S. for the Therapeutic Toolbox | www.worksiteinsights.com
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Categories: Inspiration, Judith A. Belmont, Support Groups, Worksheet | Tags: , , , , , , , , , , , , , | Leave a comment

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