Self-help program

Focusing your attention on negative things and ignoring the positive.

Example: “During a development discussion, I received a lot of praise and one slightly negative comment from my supervisor. I ignored the praise completely and now I only remember that one negative comment.”

Seeing things as extremes – either very bad or very good – without any middle ground.

Example: “I consider myself embarrassing and useless. On the other hand, I see others as succeeding in everything they do.”

Making excessive generalisations about individual events.

Example: “I saw an article in the newspaper about a boy who was kidnapped on the way to school. I’m afraid that my child will be kidnapped unless I drive them to school.”

When you believe that you know what others think and feel.

Example: “When someone looks at me for a long time, I think they’re criticising me in their mind.”

Expecting the worst possible outcome will happen.

Example: My head has been aching recently. This is probably a sign of a brain tumour or some other serious illness.”

Seeing difficulties as larger than they really are.

Example: “Failing one exam means that I’m not suitable for this education programme. The whole field is probably wrong for me as well, because I can’t even do well in the studies.”

Assuming that the reactions of other people are always aimed at you. Comparing yourself to others at the same time.

Example: “If someone at the workplace makes a general comment about a decrease in the team’s efficiency, I think the comment only applies to me. I think this way even though I know that I work hard.”

Using unconditional and inflexible rules when assessing the behaviour of yourself and others.

Example: “I always think about how something should be done. I think that I should be positive and do well in all situations. I also think that I should be more diligent.”

Believing that unpleasant events are always your fault.

Example: “My child broke their leg while playing outdoors. I could have prevented the situation if I’d been a more careful parent. That means the broken leg is my fault.”

Thinking that good things are a result of luck or happen because of other people. Not seeing that your own efforts have an impact on positive outcomes.

Example: “When I receive positive feedback at work, I think that it’s just a coincidence. I got a lot of help from my colleague, so my supervisor should actually have thanked them. Perhaps my supervisor only encouraged me out of pity so that I wouldn’t feel like a complete failure.”