Cognitive Distortions Self-Check

Identify Unhelpful Thinking Patterns

Tick any thinking styles you’ve noticed in yourself recently. Then use the space at the bottom to reframe one of them in a more balanced way.

All-or-Nothing Thinking – “If it’s not perfect, then it’s a failure.”

Catastrophising – “If this goes wrong, everything will fall apart.”

Mind Reading – “They think I’m useless.”

Overgeneralising – “This always happens to me.”

Labelling – “I’m a failure / weak / stupid.”

Should Statements – “I should be able to handle this.”

Personalisation – “This is entirely all my fault.”

Discounting the Positive – “That success doesn’t count.”

Reframing Practice:

Choose one thought above and write a more realistic or compassionate version of it:

Unhelpful Thought: ___________________________________________

New Balanced Thought: _________________________________________

Based on principles from Cognitive Behavioural Therapy (CBT).

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