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Cognitive Restructuring Lesson 1 of 10
Review automatic thoughts for common thinking patterns, such as all-or-nothing thinking or catastrophizing. Notice which patterns recur and choose a thought to examine more closely.
Goal: Tag at least 10 automatic thoughts with distortions, 3 days a week for 2 weeks.
Time per tagging session: ~10 minutes.
Open your Automatic Thought Log (SM1) or ABC Diary (SM4).
Fresh thoughts keep examples vivid.
Keep the table of distortions below in front of you.
Print it or screenshot it for easy reference.
Write the distortion code (e.g., A/N for All-or-Nothing) next to each thought.
If two fit, circle the stronger one.
Count how many times each distortion shows up. List the top two.
Frequency highlights your default bias.
Put a ★ beside any thoughts that triggered emotions rated 7/10 or higher.
We’ll revisit these first in CR2 & CR3.
Ask yourself: What situations spark my top traps?
Write any patterns you notice at the bottom of your page.
| Code | Distortion | One-Line Definition |
|---|---|---|
| A/N | All-or-Nothing | Seeing events in black-and-white terms (“total failure”). |
| O/G | Over-Generalization | One bad event = “It always happens.” |
| MF | Mental Filter | Dwelling on a single negative detail. |
| DP | Discounting the Positive | “That win doesn’t count.” |
| MJ | Mind-Reading / Jumping to Conclusions | Assuming you know what others think. |
| CATA | Catastrophizing | “If I slip, everything will collapse.” |
| E/R | Emotional Reasoning | “I feel it, so it must be true.” |
| S/W | “Should” / “Must” | Rigid rules that whip up guilt or anger. |
| L/GL | Labelling / Global Labelling | One slip = “I’m a loser.” |
| P/B | Personalization & Blame | “It’s all my fault” (or all theirs). |
(Adapted from Beck & Burns, beckinstitute.org, feelinggood.com)
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Automatic thoughts aren’t random; they obey well-worn scripts called cognitive distortions.
Whether it’s all-or-nothing, mind-reading, or catastrophizing, each distortion bends reality in a predictable way and spikes emotion. Beck and colleagues first mapped these patterns in the 1970s, and David Burns popularised the classic top-10 list we still teach today.
The Distortion Checklist is your decoder ring: you scan your thought log (SM1), tag the distortion that fits each entry, and tally which traps trip you most often. Those “Top 2” traps become targets for the next three Cognitive Restructuring tools (CR2, CR3, & CR4).
Two distortions seem to fit. What do I pick?
Circle the one that drives the emotion. Example: “They ignored my text → I’m worthless” is both Mind-Reading and Labelling; if the sting comes from “worthless,” tag L/GL.
My Top 2 distortions change each day. Is that normal?
Yes. Look at the weekly tally. Trends beat day-to-day noise.
Is tagging enough to feel better?
Tagging alone often drops intensity by 10–20 %. Lasting change comes when you run CR2 (Evidence Table) and CR3 (Socratic Questions) on the starred thoughts.
Can I add new distortions?
If a pattern repeats that’s not on the list, add it. Just keep total codes under 12 so tagging stays quick.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
Spot thinking traps as they show up. Naming distortions helps you challenge them more effectively.
Look at what supports a thought and what challenges it. Weigh both sides before drawing a conclusion.
Question your thoughts like a curious detective. Asking the right questions can shift your perspective.
After you spot a distortion, build a more realistic and helpful thought to take its place.
Talk to yourself like you would talk to a friend. Replace harsh self-talk with fairness and compassion.
Challenge all-or-nothing beliefs by placing thoughts on a scale. Most things aren’t black and white.
Put your thought on the stand. Present the case, weigh the facts, and reach a verdict.
Keep a running list of wins, no matter how small. Real-life evidence that counters negative beliefs.
Keep asking “If that’s true, what does it mean about me?” Dig deep to uncover the beliefs behind your thoughts.
Test your beliefs in the real world. Design a simple experiment to gather your own data.
Distortion Checklist
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