Cognitive Distortions: Thinking Traps Tool

No. They are common thinking patterns that everyone falls into at times, especially when stressed or low. When they happen often, they can feed anxiety and low mood, so learning to notice and question them is a common part of therapy.

There is no single official list. You may see lists of 8, 10, 12 or more. One of the best known is the list of 10 in David Burns’s book Feeling Good, which includes all-or-nothing thinking, mind reading and catastrophising. This tool focuses on the ones people meet most often.

Thinking “I failed this test, so I am a failure” is labelling. Assuming a friend is angry because they did not reply is mind reading. Expecting the worst possible outcome is catastrophising. Using “should” and “must” for yourself is another common one.

The first step is noticing the thought and naming the trap. Then ask what the evidence is for and against it, and what you would tell a friend in the same situation. This tool walks you through those steps. With practice, a more balanced thought comes more easily.