1. All-or-nothing thinking - Looking at things in black-or-white categories, with no middle ground (“If I fall short of perfection, I’m a total failure.”)
2. Overgeneralization - Generalizing from a single negative experience, expecting it to hold true forever (“I can’t do anything right.”)
3. The mental filter - Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.
4. Diminishing the positive - Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”)
5. Jumping to conclusions - Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic.”) or a fortune teller (“I’ll be stuck in this dead end job forever.”)