Thinking Styles

Thinking Styles#

Distress ToleranceWeek 8

1. All or nothing - black & white thinking#

   • “I am a bad person because I make mistakes”
   • Use Wise Mind , Helicopter thinking , or STOPP

2. Catastrophising#

   • “Everybody is going to leave me”, “everybody hates me”, “I don’t do anything right”, or “nobody truly cares about me”
   • Check the facts, use Coping Ahead & Radical Acceptance

3. Mind Reading#

   • “I’ve upset them”, “they’re angry at me” or “I put them in a bad mood”
   • Reject confirmation bias, tolerate uncomfortability & check the facts

4. Overgeneralisation#

   • “I do everything wrong”, “I’m lazy” or “I’m not trying hard enough”
   • Check the facts & tolerate uncomfortability

5. Mental filter#

   • “Everything I do is wrong”, “today has been awful” or “I want to break up with XYZ”
   • Check the facts & opposite action

6. Disqualifying the positive#

   • Downplaying positive experiences as luck, or attributing all good things to other people.
   • Check the facts.

7. Emotional reasoning#

   • Misreading & distorting situations negatively (to fit my core beliefs). Identifying thoughts, feelings or core beliefs as factual.
   • Check the facts, tolerate uncomfortability

8. “Should” statements#

   • Trying to change the past & not accepting how things have impacted the present
   • Take a deep breath , Wise Mind ACCEPTS distressing thoughts

9. Labelling#

   • Assuming the opinions and beliefs of others without explanations
   • Avoid assumptions, FACE & check the facts

10. Personalisation#

    • Assuming I am always the problem
    • Self-affirmation, self-validation & empathy.