Identifying Negative Thinking Patterns

Cognitive distortions are common negative thinking patterns that most of us experience, especially during times of stress, anxiety, anger, or low mood. Having these thoughts doesn’t mean anything is wrong with you, and the goal isn’t to push them away or try to control them.

In Cognitive Behaviour Therapy, instead, the focus is on learning to notice these patterns with curiosity and respond in more balanced and compassionate ways. Over time, this can lessen their impact (and use) and help difficult moments feel easier to handle.

Below is a list of cognitive distortions I use in my practice, based on the work of Dr. David Burns from the Feeling Good Institute.

1. All-or-Nothing Thinking

Seeing things in extremes — all good or all bad, success or failure, everybody or nobody

Example: “I sounded stupid. I’m terrible at talking to people.”

2. Overgeneralization

Taking one negative experience and applying it to everything.

Example: "This always happens to me."

3. Mental Filter

Focusing almost entirely on the negatives while overlooking the positives.

Example: You complete most of what you planned to do but focus on the one task you didn’t finish and tell yourself, “I wasn’t productive enough”.

4. Discounting the Positives

Dismissing positive experiences by attributing them to luck or telling yourself they don’t really count.

Example: "They’re just being nice — it doesn’t really mean anything."

5. Jumping to Conclusions

Assuming you know what others think or what will happen — without clear evidence.

Mind Reading: Assuming others are reacting negatively.

Example: "They think I don’t know what I’m doing."

Fortune Telling: Predicting things will turn out badly.

Example: "I’ll fail the exam." or "I won’t get the job."

6. Magnification (Catastrophizing) or Minimization

Blowing things out of proportion or downplaying their importance.

Example: "This mistake is a disaster." (Magnification)"That achievement was no big deal." (Minimization)

7. Emotional Reasoning

Believing something is true just because it feels true.

Example: "I feel like a failure, so I must be one."

8. "Should" Statements

Holding yourself or others to rigid rules like ought to, must, have to - which creates guilt, pressure, or frustration.

Example: "I ought to know this." or "You shouldn’t feel that way."

9. Labeling

Labeling involves describing yourself or others with a single negative word based on one situation or mistake.

Example: "I made a mistake — I’m useless."

10. Personalization and Blame

Personalization involves assuming responsibility for situations that may not be entirely — or even partly your fault.

Example: "They’re upset — it must be because of me."

Blame involves focusing entirely on others as the cause of your negative feelings without considering your own role.

Example: "I wouldn’t react this way if they didn’t push my buttons."

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Siobhan Marko is a Social Worker and Psychotherapist based in Toronto’s Bloor West–High Park area. With over 20 years of experience, she helps adults and adolescents overcome anxiety, depression, stress, burnout, and life transitions. Using CBT and mindfulness-based approaches, she provides practical tools to support meaningful change. Book a consultation call and discover what you’re truly capable of.