THINKING ERRORS

1) ALL-OR-NOTHING THINKING

We view things in absolute, extreme terms without any shades of grey.

Examples: If a job is worth doing, it is worth doing really well. My partner always makes the same mistakes.

2) LABELLING

We ‘globally rate’ ourselves, others or the universe, as opposed to rating skills deficits or specific behaviours. 

Examples: Because I’ve failed my professional exams, this proves I am a total failure.

She’s late again. That proves that she’s incompetent.

3) FOCUSING ON THE NEGATIVE

Instead of keeping life or events in perspective, we focus only on the negative aspects. 

Examples: Projects are always going wrong in my job. 

4) DISCUSSING THE POSITIVE

We choose to reframe anything positive as unimportant. 

Examples: When my manager gives me positive feedback she is only saying it to be nice. She doesn’t really mean it.

5) MIND READING

We infer from people’s behaviour that they are either thinking or reacting negatively towards us. 

Examples: I’m sure my colleagues think that I can’t undertake this project successfully.

6) FORTUNE-TELLING

We predict the worst-case scenario, often by using insufficient evidence. Examples:

We won’t reach the deadline. I can see it all going wrong.

What’s the point in going on holiday? The weather is bound to be awful and we’ll get stuck in traffic again.

7) MAGNIFICATION OR 'AWFULISING'

We have a tendency to blow the significance of events out of proportion and make mountains out of molehills.

Examples: If we don’t reach that deadline, the outcome will be awful. If she leaves me, it will be the end of my world.

8) MINIMISATION

We condemn ourselves for our shortcomings and make excuses for our successes or strengths.

Examples: Getting the contract was nothing really. I’m not a good salesperson. The exams I passed were easy ones. I was lucky.

9) EMOTIONAL REASONING 

We evaluate situations by how we feel.

Examples: feel so angry, it proves that he treated me badly. I feel so anxious about flying, it must be dangerous to fly.

10) BLAME

Instead of taking any personal responsibility, we blame others for problems that have occurred.

Examples: It’s all the managing director’s fault: she shouldn’t have given me so much work. Where are my keys? Who has moved them?

11) OVERGENERALISATION

We predict repeated outcomes on the basis of only one event.

Examples: I’ve got off to a bad start today. That means the rest of the day will be a write-off too! There is no point in applying for promotion as they have already turned me down once before.

12) PERSONALISATION

We blame ourselves unfairly for something for which we are not totally responsible. Examples: The team did not reach the target. It’s all my fault.

13) DEMANDING-NESS

This occurs when we hold unrealistic expectations or rigid and absolutist beliefs, which are usually expressed as ‘shoulds’, ‘musts’, ‘got tos’, ‘have tos’ and ‘oughts’.

Examples: I must perform well regardless of the lack of resources. 

14) PHONEY-ISM

We fear others may find out that we are not the person we portray.

Examples: Even though so far I have given good lectures, one day I’ll make a mistake and they will discover how incompetent I really am.

15) I-CAN'T-STAND-IT-ITIS

We lower our tolerance for dealing with adversity or frustrating situations by telling ourselves that ‘I can’t stand it’ or ‘I can’t bear it’.

Examples: I can’t bear travelling on the Underground in the rush hour.

How to Deal with Stress- Stephen Palmer and Cary Cooper - Second Edition - The Sunday Times.