Cognitive Distortion Worksheet
Identify and challenge unhelpful thinking patterns with this evidence-based CBT tool
What Are Cognitive Distortions?
Cognitive distortions are patterns of biased thinking that can negatively impact our emotions and behaviors. They're like mental shortcuts that our brains take, but these shortcuts often lead us to inaccurate conclusions about ourselves, others, and situations.
Recognizing and challenging these distortions is a core component of Cognitive Behavioral Therapy (CBT), one of the most effective evidence-based treatments for anxiety, depression, and other mental health concerns.
10 Common Cognitive Distortions
1. All-or-Nothing Thinking (Black-and-White Thinking)
Definition: Viewing situations in only two categories instead of on a continuum. If something isn't perfect, it's a total failure.
"I made one mistake on my presentation, so the whole thing was a disaster."
"I made one mistake, but overall the presentation went well. Most of my points were clear and well-received."
2. Overgeneralization
Definition: Making broad interpretations from a single event or limited evidence. Using words like "always," "never," "everyone," "no one."
"I didn't get the job. I'll never find employment. Nobody wants to hire me."
"I didn't get this particular job, but that doesn't mean I won't get hired elsewhere. The job market is competitive, and this was just one opportunity."
3. Mental Filter (Selective Attention)
Definition: Focusing exclusively on negative aspects of a situation while filtering out positive ones.
"My performance review mentioned one area for improvement. They must think I'm terrible at my job." (Ignoring 10 positive points mentioned)
"My review was overwhelmingly positive with one constructive suggestion. That's valuable feedback for growth, not an indictment of my abilities."
4. Jumping to Conclusions
Definition: Interpreting situations negatively without evidence. Two subtypes:
- Mind Reading: Assuming you know what others are thinking
- Fortune Telling: Predicting negative outcomes without evidence
"My friend didn't text me back. They must be angry with me." (Mind Reading)
"I'm going to fail this exam for sure." (Fortune Telling)
"There are many reasons my friend might not have texted back—they could be busy, forgot, or lost their phone. I'll check in later."
"I've studied hard. While I might not get a perfect score, I've prepared adequately and will do my best."
5. Catastrophizing (Magnification)
Definition: Expecting the worst-case scenario or exaggerating the importance of negative events.
"I made a typo in that email to my boss. I'm going to get fired, lose my apartment, and end up homeless!"
"A typo is a minor mistake that everyone makes occasionally. I can send a quick correction email, and it's unlikely to have serious consequences."
6. Emotional Reasoning
Definition: Believing that your negative feelings reflect reality: "I feel it, therefore it must be true."
"I feel like a failure, so I must be a failure."
"Feelings aren't always facts. I'm feeling discouraged right now, but that doesn't define my worth or capabilities. What evidence do I have of my actual achievements?"
7. Should Statements (Musts, Oughts)
Definition: Having rigid rules about how you or others "should" behave, leading to guilt, frustration, or resentment.
"I should be able to handle everything on my own without asking for help."
"My partner should know what I need without me having to tell them."
"It's okay to ask for help when I need it. That's being human, not weak."
"Clear communication is healthy. I can express my needs directly rather than expecting mind-reading."
8. Labeling (Mislabeling)
Definition: Attaching a global label to yourself or others based on one event or characteristic.
"I forgot my friend's birthday. I'm such a terrible person."
"He cut me off in traffic. He's a complete jerk."
"I forgot my friend's birthday, which was an oversight. I can apologize and make it up to them. This doesn't define my entire character."
"He made a mistake in traffic. I don't know what's going on in his life right now."
9. Personalization (Blame)
Definition: Taking responsibility for events outside your control or blaming yourself for things that aren't your fault.
"My team lost the game. It's all my fault." (When many factors contributed)
"My child is struggling in school. I must be a bad parent."
"The game's outcome depended on many factors and players, not just me. I did my best."
"My child's school challenges could have many causes. I'm doing what I can to support them, and we can seek additional help if needed."
10. Disqualifying the Positive
Definition: Dismissing positive experiences or achievements by insisting they "don't count."
"Sure, I got promoted, but they probably just needed someone to fill the role."
"Anyone could have done what I did. It's no big deal."
"I earned this promotion through hard work and skill. They chose me because I'm qualified and capable."
"What I accomplished required effort and ability. I can acknowledge my success."
Your Cognitive Distortion Worksheet
Use this worksheet to identify and challenge your own cognitive distortions. For best results, complete this when you notice yourself feeling strong negative emotions.
Identify the Situation
Briefly describe the situation that triggered negative thoughts or emotions.
Example: "My manager gave me feedback on my report during our meeting."
Record Your Automatic Thoughts
What thoughts went through your mind? Write them exactly as they occurred, without censoring.
Example: "She thinks I'm incompetent. I'm going to get fired. I'll never be successful."
Identify the Cognitive Distortion(s)
Which distortion(s) does this thought represent? You may identify multiple. Refer to the list above.
Example: "Mind Reading (assuming she thinks I'm incompetent), Catastrophizing (jumping to getting fired), Overgeneralization (never be successful)"
Examine the Evidence
Evidence FOR the thought:
What facts support this thought?
Evidence AGAINST the thought:
What facts contradict this thought?
Generate a Balanced Thought
Create a more balanced, realistic thought based on the evidence. This isn't about positive thinking—it's about accurate thinking.
Example: "My manager provided constructive feedback, which is normal and helpful. She also mentioned several things I did well. This doesn't mean I'm getting fired—it means I have an opportunity to improve in one area."
Re-rate Your Emotion
How intense is the negative emotion now, after generating the balanced thought? (0-100)
Original emotion intensity: _____ /100
New emotion intensity: _____ /100
Note: It takes practice to identify and challenge cognitive distortions effectively. If your emotion intensity doesn't decrease much at first, that's normal. Keep practicing, and consider working with a therapist for additional support.
Tips for Using This Worksheet
Use it in the moment
Complete the worksheet when you notice strong negative emotions or unhelpful thoughts, rather than trying to remember situations later.
Write it down
Don't just think through the steps—physically writing helps you see patterns and track progress more clearly.
Practice regularly
Challenging cognitive distortions is a skill that improves with practice. Try to complete the worksheet daily for at least 2 weeks.
Look for patterns
After using the worksheet multiple times, review to identify which distortions you use most frequently. This awareness is powerful.
Be patient with yourself
Thought patterns developed over years won't change overnight. Celebrate small improvements and keep practicing.