Spotting Cognitive Distortions

Instructions: Read each scenario and select the response that best matches the thought pattern described. After completing the quiz, check the answer key to identify the cognitive distortions and learn more about them.

1. You make a small mistake on a work project, and you think: a) “I’m such a failure; I can never do anything right.”b) “Everyone makes mistakes; I’ll learn from this and improve.”c) “My boss is going to fire me for this.”d) “This mistake proves I’m not cut out for this job.”

2. Your friend cancels plans to hang out, and you think: a) “They must be upset with me or they wouldn’t have canceled.”b) “Maybe they had something come up; I’ll check in later.”c) “They always cancel because they don’t like me.”d) “This is going to ruin my entire weekend.”

3. You receive a compliment on your presentation, but you think: a) “They’re just being nice; I know it wasn’t that great.”b) “I worked hard on it, so it’s nice to hear it went well.”c) “They’re probably mocking me behind my back.”d) “This doesn’t count because I could’ve done better.”

4. You’re waiting for a response to an important email, and you think: a) “They haven’t replied because they’re ignoring me.”b) “They might be busy; I’ll follow up if I don’t hear back soon.”c) “They’re definitely going to reject my request.”d) “This silence means I did something wrong.”

5. You didn’t get invited to a coworker’s party, and you think: a) “They must not like me or they would’ve invited me.”b) “Maybe it was a small gathering, or they forgot to include me.”c) “Everyone at work probably hates me.”d) “This means I’ll never fit in at this job.”

6. You’re struggling with a new skill, and you think: a) “I’m never going to get this; I’m just not good enough.”b) “This is challenging, but with practice, I’ll get better.”c) “Everyone else is better at this than me.”d) “If I don’t master this quickly, I’m a failure.”

7. Your partner seems quiet during dinner, and you think: a) “They’re mad at me; I must’ve done something wrong.”b) “They might just be tired or have something on their mind.”c) “This is a sign our relationship is falling apart.”d) “They’re probably thinking about breaking up with me.”

8. You see a job posting you’re interested in, but you think: a) “There’s no point in applying; I’ll never get it.”b) “It’s worth a shot; I’ll put together a strong application.”c) “They’re looking for someone way more qualified than me.”d) “If I apply and fail, it’ll prove I’m not good enough.”

9. You get constructive feedback on a project, and you think: a) “This feedback means I’m terrible at my job.”b) “This is helpful; I can use it to improve my work.”c) “They’re just criticizing me to make me feel bad.”d) “I’ll never be able to meet their expectations.”

10. You’re running late for a meeting, and you think: a) “This is a disaster; everyone will think I’m incompetent.”b) “I’ll get there as soon as I can and apologize if needed.”c) “This is going to ruin my reputation.”d) “They’ll all judge me for being late forever.”

Answer Key and Explanations

Question 1

a) All-or-Nothing Thinking (Seeing things in black-and-white terms; one mistake equals total failure).

b) Balanced Thought (Realistic and constructive).

c) Catastrophizing (Assuming the worst-case scenario).

d) Overgeneralization (One mistake defines your entire ability).

Question 2

a) Mind Reading (Assuming you know others’ thoughts without evidence).

b) Balanced Thought (Considering alternative explanations).

c) Overgeneralization (Assuming one event reflects a broader pattern).

d) Catastrophizing (Exaggerating the impact of an event).

Question 3

a) Discounting the Positive (Minimizing or rejecting positive feedback).

b) Balanced Thought (Accepting and appreciating feedback).

c) Mind Reading (Assuming negative intentions without evidence).

d) All-or-Nothing Thinking (Dismissing success because it’s not perfect).

Question 4

a) Mind Reading (Assuming others’ intentions without proof).

b) Balanced Thought (Considering practical reasons for the delay).

c) Catastrophizing (Predicting a negative outcome without evidence).

d) Personalization (Blaming yourself for something not in your control).

Question 5

a) Mind Reading (Assuming others’ feelings without evidence).

b) Balanced Thought (Considering alternative explanations).

c) Overgeneralization (One event applies to everyone).

d) Catastrophizing (Exaggerating the long-term impact).

Question 6

a) All-or-Nothing Thinking (Viewing struggle as total failure).

b) Balanced Thought (Recognizing growth through effort).

c) Negative Comparison (Unfairly comparing yourself to others).

d) Catastrophizing (Tying success to speed or perfection).

Question 7

a) Personalization (Assuming you’re the cause of others’ behavior).

b) Balanced Thought (Considering other possible reasons).

c) Catastrophizing (Exaggerating the situation’s impact).

d) Mind Reading (Assuming you know their thoughts).

Question 8

a) Catastrophizing (Assuming failure before trying).

b) Balanced Thought (Taking a practical, optimistic approach).

c) Negative Comparison (Assuming others are inherently better).

d) All-or-Nothing Thinking (Tying self-worth to one outcome).

Question 9

a) All-or-Nothing Thinking (Feedback equals total failure).

b) Balanced Thought (Using feedback constructively).

c) Personalization (Assuming feedback is a personal attack).

d) Catastrophizing (Exaggerating the implications of feedback).

Question 10

a) Catastrophizing (Blowing the situation out of proportion).

b) Balanced Thought (Practical and proportional response).

c) Catastrophizing (Exaggerating long-term consequences).

d) Overgeneralization (One event defines future perceptions).

Scoring and Interpretation

Count your “b” answers: These are balanced thoughts, indicating healthy, realistic thinking.

Count your “a,” “c,” and “d” answers: These reflect cognitive distortions. The more non-“b” answers you selected, the more you may be prone to distorted thinking patterns.

Reflection: If you chose mostly non-“b” answers, consider exploring cognitive distortions further. Common distortions include:

All-or-Nothing Thinking: Seeing things as all good or all bad.

Catastrophizing: Expecting the worst possible outcome.

Overgeneralization: Applying one event to all situations.

Mind Reading: Assuming you know what others think.

Personalization: Blaming yourself for things outside your control.

Discounting the Positive: Ignoring or minimizing positive feedback.

Negative Comparison: Unfairly comparing yourself to others.

Next Steps

If you identified several cognitive distortions, you might benefit from:

Journaling: Write down thoughts and challenge them with evidence.

Cognitive Behavioral Therapy (CBT): A therapist can help reframe distorted thoughts.

Mindfulness: Practice staying present to reduce automatic negative thinking.