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Authors: David D. Burns
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your mind: “They probably aren’t very interesting people. Why torture myself? They’re just a bunch of losers. I can tell because I feel so bored. This party will be a drag.” Your errors involve:
a. labeling;
b. magnification;
c. jumping to conclusions (fortune teller error and mind reading);
d. emotional reasoning;
e. personalization.
5. You receive a layoff notice from your employer. You feel mad and frustrated. You think, “This proves the world is no damn good. I never get a break.” Your distortions include:
a. all-or-nothing thinking;
b. disqualifying the positive;
c. mental filter;
d. personalization;
e. should statement.
6. You are about to give a lecture and you notice that your heart is pounding. You feel tense and nervous because you think, “My God, I’ll probably forget what I’m supposed to say. My speech isn’t any good anyway. My mind will blank out. I’ll make a fool of myself.” Your thinking errors involve:
a. all-or-nothing thinking;
b. disqualifying the positive;
c. jumping to conclusions (fortune teller error);
d. minimization;
e. labeling.
7. Your date calls you at the last minute to cancel out because of illness. You feel angry and disappointed because you think, “I’m getting jilted. What did I do to foul things up?” Your thinking errors include:
a. all-or-nothing thinking;
b. should statements;
c. jumping to conclusions (mind reading);
d. personalization;
e. overgeneralization.
8. You have put off writing a report for work. Every night when you try to get down to it, the whole project seems so difficult that you watch TV instead. You begin to feel overwhelmed and guilty. You are thinking the following: “I’m so lazy I’ll never get this done. I just can’t do the darn thing. It would take forever. It won’t turn out right anyway.” Your thinking errors include:
a. jumping to conclusions (fortune teller error);
b. overgeneralization;
c. labeling;
d. magnification;
e. emotional reasoning.
9. You’ve read this entire book and after applying the methods for several weeks, you begin to feel better. Your BDC score went down from twenty-six (moderately depressed) to eleven (borderline depression). Then you suddenly begin to feel worse, and in three days your score has gone back up to twenty-eight. You feel disillusioned, hopeless, bitter, and desperate due to thinking, “I’m not gettinganywhere. These methods won’t help me after all. I should be well by now. That ‘improvement’ was a fluke. I was fooling myself when I thought I was feeling better. I’ll never get well.” Your cognitive distortions include:
a. disqualifying the positive;
b. should statement;
c. emotional reasoning;
d. all-or-nothing thinking;
e. jumping to conclusions (negative prediction).
10. You’ve been trying to diet. This weekend you’ve been nervous, and, since you didn’t have anything to do, you’ve been nibbling, nibbling. After your fourth piece of candy, you tell yourself, “I just can’t control myself. My dieting and jogging all week have gone down the drain. I must look like a balloon. I shouldn’t have eaten that. I can’t stand this. I’m going to pig out all weekend!” You begin to feel so guilty you push another handful of candy into your mouth in an abortive effort to feel better. Your distortions include:
a. all-or-nothing thinking;
b. mislabeling;
c. negative prediction;
d. should statement;
e. disqualifying the positive.
----
ANSWER KEY
1. A B C D E
2. A B C E
3. A B D E
4. A B C D
5. A C
6. A C D E
7. C D
8. A B C D E
9. A B C D E
10. A B C D E
----
Feelings Aren’t Facts
At this point you may be asking yourself, “Okay. I understand that my depression results from my negative thoughts because my outlook on life changes enormously when my moods go up or down. But if my negative thoughts are so distorted, how do I continually get fooled? I
a. labeling;
b. magnification;
c. jumping to conclusions (fortune teller error and mind reading);
d. emotional reasoning;
e. personalization.
5. You receive a layoff notice from your employer. You feel mad and frustrated. You think, “This proves the world is no damn good. I never get a break.” Your distortions include:
a. all-or-nothing thinking;
b. disqualifying the positive;
c. mental filter;
d. personalization;
e. should statement.
6. You are about to give a lecture and you notice that your heart is pounding. You feel tense and nervous because you think, “My God, I’ll probably forget what I’m supposed to say. My speech isn’t any good anyway. My mind will blank out. I’ll make a fool of myself.” Your thinking errors involve:
a. all-or-nothing thinking;
b. disqualifying the positive;
c. jumping to conclusions (fortune teller error);
d. minimization;
e. labeling.
7. Your date calls you at the last minute to cancel out because of illness. You feel angry and disappointed because you think, “I’m getting jilted. What did I do to foul things up?” Your thinking errors include:
a. all-or-nothing thinking;
b. should statements;
c. jumping to conclusions (mind reading);
d. personalization;
e. overgeneralization.
8. You have put off writing a report for work. Every night when you try to get down to it, the whole project seems so difficult that you watch TV instead. You begin to feel overwhelmed and guilty. You are thinking the following: “I’m so lazy I’ll never get this done. I just can’t do the darn thing. It would take forever. It won’t turn out right anyway.” Your thinking errors include:
a. jumping to conclusions (fortune teller error);
b. overgeneralization;
c. labeling;
d. magnification;
e. emotional reasoning.
9. You’ve read this entire book and after applying the methods for several weeks, you begin to feel better. Your BDC score went down from twenty-six (moderately depressed) to eleven (borderline depression). Then you suddenly begin to feel worse, and in three days your score has gone back up to twenty-eight. You feel disillusioned, hopeless, bitter, and desperate due to thinking, “I’m not gettinganywhere. These methods won’t help me after all. I should be well by now. That ‘improvement’ was a fluke. I was fooling myself when I thought I was feeling better. I’ll never get well.” Your cognitive distortions include:
a. disqualifying the positive;
b. should statement;
c. emotional reasoning;
d. all-or-nothing thinking;
e. jumping to conclusions (negative prediction).
10. You’ve been trying to diet. This weekend you’ve been nervous, and, since you didn’t have anything to do, you’ve been nibbling, nibbling. After your fourth piece of candy, you tell yourself, “I just can’t control myself. My dieting and jogging all week have gone down the drain. I must look like a balloon. I shouldn’t have eaten that. I can’t stand this. I’m going to pig out all weekend!” You begin to feel so guilty you push another handful of candy into your mouth in an abortive effort to feel better. Your distortions include:
a. all-or-nothing thinking;
b. mislabeling;
c. negative prediction;
d. should statement;
e. disqualifying the positive.
----
ANSWER KEY
1. A B C D E
2. A B C E
3. A B D E
4. A B C D
5. A C
6. A C D E
7. C D
8. A B C D E
9. A B C D E
10. A B C D E
----
Feelings Aren’t Facts
At this point you may be asking yourself, “Okay. I understand that my depression results from my negative thoughts because my outlook on life changes enormously when my moods go up or down. But if my negative thoughts are so distorted, how do I continually get fooled? I
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