Cognitive Distortions Worksheet
Understanding and identifying unhelpful thought patterns. Based on J. Beck (2020), Cognitive Behavior Therapy: Basics and Beyond
Section 1: What are cognitive distortions
Cognitive distortions are unhelpful or inaccurate thought patterns that affect how you see yourself, others, and the world. They can impact how you feel and how you respond to situations. Everyone experiences cognitive distortions from time to time, but when they happen often or go unchecked, they can increase anxiety, lower self-esteem, and affect relationships.
Section 2: Common Cognitive Distortions
All-or-Nothing Thinking - “If I’m not perfect, I’m a failure.” Catastrophizing - “If this goes wrong, I’ll fall apart.” Mind Reading - “They think I’m annoying.” Emotional Reasoning - “I feel scared, so something must be wrong.” Overgeneralizing - “I always mess things up.” Labeling - “I’m such a loser.” Personalization - “It’s my fault they were upset.” Mental Filtering - “I got one bad review, so I’m terrible at my job." Should or Must Statements - “I should always get it right.” Discounting the Positive - “That compliment didn’t count. They were just being nice.”
Describe a recent situation where you felt upset, stressed, or discouraged.
What thought came up for you in that moment?
Which cognitive distortion does that thought sound like?
How did that thought affect your mood or actions?
What’s a more balanced or realistic way to think about the situation?
What would you say to a friend who had this same thought?
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