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1. All-or-nothing thinking: You look at things in absolute, black-and-white categories.(
2. Overgeneralization: You view a negative event as a never-ending pattern of defeat.
3. Mental Filter: You dwell on the negatives and ignore the positives.
4. Discounting the positives: You insist that your accomplishments or positive qualities don’t count.
5. Jumping to conclusions: You conclude that things are bad without any definite evidence.
a. Mind reading: You assume that people are reacting negatively to you.
b. Fortune-telling: You predict that things will turn out badly.
6. Magnification/minimization: You blow things WAY out of proportion or you shrink their importance.
7. Emotional Reasoning: You reason from how you feel: “I feel like an idiot, so I must be one.”
8. Should statements: You criticize yourself or other people with shoulds, shouldn’ts, musts, oughts, and have-tos.
9. Labeling: Instead of saying, “I made a mistake,” you tell yourself, “I’m a jerk” or I’m a loser.”
10. Blame: You blame yourself for something you weren’t entirely responsible for, or you blame others and overlook ways that you contributed to the problem.
*Copyright © 1980 by David D. Burns, M.D., from Feeling Good: The New Mood Therapy, (New York: William Morrow & Company, 1980; Avon, 1992).
(Feelings of hopelessness always result from all-or-nothing thinking.
Types of Interpretive Errors**
• All-or-nothing reasoning: Seeing things in absolute, black-and-white categories, such as good-bad, right-wrong, etc.
o “Either I am dieting and doing well, or I am overeating and doing terrible”.
o Unless I come in every week with no binge episodes, I’m a total treatment failure.
o Once I eat any bad food like anything sweet or with fat in it, the whole day is shot.
• Overgeneralization: Using one negative event to color your perception of a series of events that may or may not be related
o I gained 2 pounds during the second week of treatment, so I know that I will keep gaining 2 pounds every week.
o One time I binged on potato chips, so I can never again consider eating them.
o When I was a teenager, people teased me about my weight, so if I put on weight now, I will be teased again.
• Magnifying negatives, minimizing postivies: Blowing negative events out of proportion while dismissing positive events.
o Even if I didn’t binge in that one situation, I felt like doing it, so it’s still a failure situation.
• Catastrophizing: Overestimating the negative consequences of events
o If I gain 5 pounds, everyone will notice.
o Others will notice my weight gain and I won’t be able to stand that, so I can’t make plans to see anyone.
o I had a bad week with eating, so I think I should just quit the program.
• Selective abstraction: Basing a conclusion on isolated details while ignoring contradictory and more relevant evidence.
o No one talked to me at the party, so it must be because they see me as fat and ugly.
o If I lost 10 pounds, especially below the waist, then my whole life would be different.
o I tried one feared food during the week and I gained a pound. I’m sure that’s the reason, so I have to go back to eating all carbohydrates and fats.
**Copyright © 1997 by R. F. Apple and W. S. Agras, from Overcoming Eating Disorders, Client Workbook
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