CBT Thinking Errors

Cognitive Behavioral Therapy (CBT) is a scientific, well-tested, most proven, and most effective logical approach for challenging our distorted thoughts and transforming them from intrusive and unhelpful into rational and beneficial.

The irrational and often negative thoughts are common to different people. These thoughts are classified into different types, named together as cognitive distortions, also known as thinking errors or thinking bugs. By deconstructing and changing our irrational thoughts, we can greatly improve our life quality, performance, general well-being and solve many psychological issues, such as anxiety, panic attacks, depression, OCD, PTSD, ADHD, and similar.

The list of classical cognitive distortions is presented below. These thinking bugs can be spotted in our thought patterns and fixed using the Reframing App.

Black-and-white categories with no gray: perfect or failure, right or wrong. Why this CBT distortion hurts, examples, and how to challenge rigid either/or thoughts.

Blowing negatives out of proportion (catastrophizing) or shrinking positives. CBT examples of both, and how to get a balanced perspective.

Focusing on one negative and ignoring the rest - selective attention that skews reality. Examples, impact, and how to broaden your focus and challenge the filter.

When you reject your wins or insist they don't count. How this CBT error damages self-esteem, how it differs from mental filter, and ways to value your achievements.

Calling yourself or others 'a loser' or 'a jerk' after one event. Why global labels hurt, examples, and how to replace them with specific, compassionate language.

Taking external events as proof something is wrong with you. Why it fuels guilt and low self-esteem, examples, and how to consider other causes.

Predicting the future with certainty and jumping to negative conclusions. CBT examples, why it fuels hopelessness, and how to reframe and stay in the present.

Assuming you know what others think without asking. How it sparks conflict, examples, and why checking in instead of guessing improves relationships.

One bad event becomes a never-ending pattern - 'always,' 'never.' Why it leads to avoidance and low mood, and how to challenge overgeneralized beliefs.

Rigid 'shoulds,' 'musts,' and 'oughts' that fuel guilt and anxiety. CBT examples and how to soften into flexible preferences.

Holding yourself responsible for things beyond your control. How it feeds guilt and depression, and how to shift to balanced, compassionate responsibility.

Attributing problems to others and overlooking your part. Why this CBT error strains relationships, examples, and how to take balanced responsibility.

Believing feelings equal facts - 'I feel it, so it must be true.' How this CBT distortion drives anxiety and poor decisions, and how to challenge it with evidence.