Following are some common mind distortions that causes anxiety and depression.
1. One or Zero – 非黑即白
- – I’m a failure. I’m a loser.
- + I am perfect.
2. Predict the future – 预测未来
- – I will never pass this exam. I will not meet the one I love.
- + I will always succeed. I will always have this good luck
3. Put feeling as fact – 把感觉当事实
- – I feel they do not like me.
- + I feel they will let me pass the exam.
4. Mind reading – 读心术
- – He must not like me. He will not accept me.
- + He loves me so much, for sure.
5. Over-generalization – 过度泛化
- I did one thing bad -> I am bad in doing everything.
6. Discount the positive – 忽视积极证据
- I am a bad person -> “but you saved a dog’s life.” -> “Oh, that does not count. That is a small thing.”
7. Self-blame / should statement – 自责
- I should have did that.