2. When a person experiences unhelpful
emotions, it is usually preceded by a number of
helpful self-statement and thoughts
Sometimes people may notice that these styles
of thinking are an automatic habit.
3. L Seeing the world as either good
or
Bad
• If I’m not perfect I have failed
• Either I do it right or not at all
4. “Everything is
always Rubbish”
“Nothing good
ever happens to
me!”
Seeing a pattern based
upon a single event,
or being overly broad in
the conclusions we draw
5. Only paying attention to
certain types of
evidence.
Noticing our failures but
not seeing our
successes
6. Discounting the good things that have
happened or that you have done for some
reason or another
That doesn’t count
7. Jumping to conclusions is
making up things not based on
any real evidence, such as mind
reading people’s intentions.
8. Blowing things
out of Proportion
(catatrophising)
or
inappropriately
shrinking
something to
make it seem
less important
9. Assuming that because
we feel a certain way
what we think must be
true
I feel embarrassed so I
must be an idiot
10. Using critical words like “SHOULD”
or “MUST”
Can make us feel guilty or like we
have already failed
If we apply shoulds or musts to
people, then the end result is
often frustration
12. Blaming yourself or taking
responsibility for
something that wasn’t
completely your fault.
Conversely, blaming other
people for something that
was your fault
