Free practice · CBT
Thinking traps
10 cognitive distortions from David Burns. Learn to name them — and they lose their grip on you.
Things are all good or all bad, no middle.
«If it's not perfect, it's a total failure.»
One event becomes a never-ending pattern.
«I was rejected. I'll always be rejected.»
Focusing only on the negatives.
«Ten compliments, one critique — I dwell only on the critique.»
Good things 'don't count'.
«It went well? Just luck, not me.»
Mind-reading and fortune-telling without evidence.
«She didn't reply — she must be angry at me.»
Blowing things out of proportion.
«My heart is racing — I'm going to lose my mind.»
'I feel it, so it must be true.'
«I feel anxious, so something bad will surely happen.»
Rigid 'shoulds' and 'musts'.
«I should always be strong and never tired.»
One act defines the whole person.
«I made a mistake — I'm a loser.»
Taking blame for things outside your control.
«My friend is in a bad mood — it must be my fault.»
This is an educational practice and does not replace therapy or emergency care.
