What is 'All or Nothing' Thinking?
Believing that things are either all good or all bad. Black and white thinking. "I always..", "I never.."
What is 'Catastrophizing'?
Having a reaction that is bigger than the problem
What is 'Filtering'?
Ignoring the positive and magnifying the negative
What is 'Self Blame'?
You think something is your fault even when you had nothing to do with it
What is an example of 'All or Nothing' thinking?
"I always make a fool of myself", "I never do anything right"
What is 'Blaming Others'?
Justifying your actions by blaming someone else or outside reasons
What is an example of Catastrophizing?
I didn't turn in one assignment, I'm going to have to repeat this grade
What is an example of filtering?
Yes, I got a good grade on the test, but I got one question wrong so I'm not very smart
What are the Five Cs of Changing your self-talk?
Catch it, Control it, Challenge it, Change it, Cherish it
If I catch myself catastrophizing, how can I challenge that?
What is the worst/best/most likely outcome? If the worst did happen, how could I cope? Would I live through it?
If I catch myself in 'All or Nothing' thinking, how can I challenge that?
What evidence do I have that what I’m thinking is really true? What is the evidence against it?
What is an example of challenging a negative thought?
Is this thought helpful? What is a more healthy thought?
How can you challenge self blame?
Is there any other reason this situation could have occurred?
What is an example of challenging a negative thought?
What would I tell a friend in this situation? (perhaps follow this advice)
What does 'Control it' mean about negative thoughts?
Tell yourself, 'Stop it!' (say it out loud if possible)
Why is it important to 'Cherish it' and recognize the positive feelings that come when you change negative to positive thoughts?
Noticing rewards changes your brain - you're more likely to have a similar positive thought in the future
