Common mind distortions


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.

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