THINKING ERRORS
š¢
"I always mess things up."
Sadness, anxiety, hopelessness
Overgeneralization
Drawing broad conclusions based on a single event or limited evidence.
Past negative experiences, catastrophizing, all-or-nothing thinking.
Making sweeping generalizations, assuming the worst, self-criticism.
Challenge negative thoughts, look for exceptions, focus on specific evidence.
Defeated, worthless
Avoid using words like "always" or "never."
Remind yourself of your successes and strengths.
Low self-esteem, avoidance behavior.
šÆ
"I have to be perfect."
Anxiety, stress
Perfectionism
Striving for flawlessness and setting excessively high standards.
Fear of failure, criticism, or disapproval.
Overworking, procrastination, avoidance of challenges
Set realistic goals, prioritize self-care, practice self-compassion.
Inadequate
Celebrate your accomplishments, no matter how small.
Accept that perfection is unattainable.
Workaholism, procrastination
š«µ
"They're laughing at me."
Sensitivity, defensiveness, self-consciousness
Personalization
Taking things personally when they're not
Assuming that everything is about you
Projection, displacement, blaming others
Challenge your assumptions. Ask for clarification.
Like you're always under scrutiny
Take deep breaths. Relax your body.
Practice mindfulness. Stay in the present moment.
Withdrawal, isolation, people-pleasing
š¦
"I'm better than everyone else."
Arrogance, egotism
Pride
Exaggerated sense of self-worth and superiority.
Narcissism, arrogance, lack of empathy.
Dismissiveness, lack of self-awareness, inability to take feedback
Cultivate humility, practice empathy, be open to feedback.
Superior
Treat others with respect and kindness.
Acknowledge your strengths and weaknesses.
Narcissism, arrogance
š š«
"I'm not good enough."
Sadness, loneliness, hurt
Rejection
Feeling unwelcome or unloved.
Being turned down for a job, relationship, or social invitation.
Isolation, withdrawal, self-blame
Seek reassurance from supportive people; focus on your self-worth.
Unworthy, unwanted
Don't take rejection personally; keep trying.
Spend time with people who love and appreciate you.
Social isolation
"Everyone is looking at me."
Anxiety, embarrassment
Self-Consciousness
Excessive awareness of oneself and how one is perceived by others.
Social anxiety, low self-esteem, fear of judgment.
Social withdrawal, avoidance of attention, self-criticism.
Practice self-acceptance, challenge negative thoughts, therapy.
Awkward
Engage in social situations gradually.
Focus on the present moment, not on others' opinions.
Social anxiety
šš¤
"I hate myself."
Shame, disgust, self-loathing
Self-Hatred
Intense dislike or hatred towards oneself.
Trauma, abuse, internalized negative messages.
Self-harm, addiction, isolation.
Therapy, self-compassion, challenging negative self-talk.
Worthless
Seek professional help if needed.
Practice self-love and acceptance.
Self-destructive behavior
š¢
"Why does this always happen to me?"
Sadness, resentment
Self-Pity
Excessive focus on one's own suffering and misfortunes.
Low self-esteem, narcissism, victim mentality.
Playing the victim, seeking attention, refusing help
Practice gratitude, focus on
Victimized
Victim mentality
š³
"I'm a bad person."
Humiliation, self-loathing
Shame
Deep sense of inadequacy and unworthiness.
Past mistakes, trauma, or negative experiences.
Isolation, withdrawal, self-harm
Seek professional help, practice self-compassion, challenge negative self-talk.
Worthless
Surround yourself with supportive people.
Remind yourself of your inherent worth.
Social isolation, self-harm
š¦„
"I don't want to do anything."
Apathy, lethargy
Sloth
Laziness, apathy, and lack of motivation.
Lack of goals, depression, low energy levels.
Procrastination, avoidance of responsibility, neglecting duties
Set goals, break tasks into smaller steps, find sources of motivation.
Unmotivated
Reward yourself for accomplishments.
Find activities you enjoy.
Laziness, procrastination
"I'm better off alone."
Loneliness, sadness
Social Isolation
Withdrawal from social interactions and relationships.
Depression, social anxiety, lack of social skills.
Avoiding social situations, spending excessive time alone.
Join social groups, volunteer, seek professional help.
Alone
Make an effort to connect with others.
Reach out to friends and family.
Social withdrawal
š¤Ø
"I can't trust anyone."
Anxiety, distrust
Suspicion
General mistrust of others and their motives.
Past betrayals, trauma, negative experiences.
Hypervigilance, isolation, difficulty forming relationships.
Build trust gradually, challenge suspicious thoughts, therapy.
Wary
Give people the benefit of the doubt.
Focus on positive relationships.
Social isolation
šš¤
"I can't trust anyone."
Suspicion, anxiety
Trust Issues
Difficulty trusting others due to past betrayals or negative experiences.
Infidelity, broken promises, childhood trauma.
Difficulty forming close relationships, guardedness, cynicism.
Build trust gradually, communicate openly, therapy.
Wary
Give people the benefit of the doubt.
Focus on positive relationships.
Relationship problems
šŖ
"I'm the best."
Arrogance, self-centeredness
Vanity
Excessive pride in one's appearance or accomplishments.
Narcissism, social comparison, need for validation.
Boastfulness, seeking attention, dismissiveness of others.
Practice humility, gratitude, focus on inner qualities.
Superior
Treat others with respect and kindness.
Appreciate your own strengths without comparing yourself to others.
Narcissistic behavior
šļø
"I'm worthless."
Sadness, despair
Worthlessness
Belief that one has no value or purpose.
Depression, trauma, negative self-beliefs.
Self-neglect, isolation, self-harm.
Therapy, self-compassion, challenge negative self-talk.
Empty
Seek professional help if needed.
Practice self-love and acceptance.
Depression, self-harm
š«µ
"I should have done better."
Guilt, shame, frustration
"Should" Statements
Rigid rules about how you or others "should" behave.
Perfectionism, high expectations, criticism.
Self-criticism, criticism of others, resentment.
Challenge rigid expectations, practice flexibility.
Disappointed
Accept that everyone makes mistakes.
Be kind to yourself and others.
Perfectionism, resentment.
āļø
"I'm either a complete success or a total failure."
Frustration, anger, despair
All-or-Nothing Thinking
Thinking in extremes, with no middle ground
Seeing things as either perfect or terrible, with no shades of gray
Denial, splitting, projection
Break things down into smaller, more manageable steps. Focus on progress, not perfection.
Like you're on a roller coaster of emotions
Take small steps towards your goals. Surround yourself with supportive people.
Practice mindfulness and self-compassion. Challenge your negative thoughts.
Perfectionism, procrastination, avoidance
š
"I'm always right, and they're always wrong."
Defensiveness, arrogance
Always Being Right
The need to always be right, even at the expense of relationships.
Pride, insecurity, fear of vulnerability.
Argumentativeness, dismissing others' opinions, inability to apologize.
Practice humility, be open to feedback, admit when you're wrong.
Inflexible, superior
Listen to others' perspectives, be willing to compromise.
Be open to learning and growing.
Rigidity, conflict, damaged relationships.
āÆļø
"It's either perfect or a failure."
Frustration, disappointment
Black-and-White Thinking
Seeing things in extremes, with no middle ground.
Perfectionism, rigid thinking, lack of nuance.
All-or-nothing thinking, polarized views, difficulty compromising.
Practice nuance and flexibility, see the gray areas.
Extreme
Be open to different perspectives.
Accept imperfection and compromise.
Perfectionism, rigidity.
š
"This is the worst thing that could happen."
Fear, anxiety, despair
Catastrophizing
Exaggerating the negative consequences of events.
Anxiety, pessimism, past negative experiences.
Avoidance, withdrawal, self-sabotage.
Challenge catastrophic thoughts, focus on realistic outcomes.
Overwhelmed
Seek professional help if needed.
Practice relaxation techniques, mindfulness.
Anxiety, avoidance behavior.
š¹ļø
"I'm responsible for everything." or "I can't do anything."
Anxiety, guilt, helplessness
Control Fallacy
Believing you have complete control over events or that you are powerless to change anything.
Anxiety, need for control, learned helplessness.
Micromanagement, avoidance, self-sabotage.
Focus on what you can control, practice acceptance.
Powerless or responsible
Seek support and delegate tasks.
Let go of things you can't control.
Anxiety, burnout, learned helplessness.
šŖ
"I'm not pretty enough."
Shame, insecurity, self-doubt
Critique of Appearance
Negative comments about one's looks or body image.
Comments from others or media exposure.
Obsessive dieting, excessive exercise, social withdrawal
Cultivate body positivity; focus on personal strengths.
Unattractive, inadequate
Challenge negative thoughts about your appearance.
Practice self-acceptance and self-love.
Body image issues
š
"There's no point in going on."
Hopelessness, emptiness
Despair
Complete loss of hope and belief in a positive future.
Severe depression, trauma, or prolonged suffering.
Suicidal thoughts, self-harm, withdrawal from others
Seek professional help immediately, reach out to loved ones, focus on self-care.
Despairing
There is help available.
Remember that you are not alone.
Depression, suicide
ā¤ļøāš„
"I feel angry, so I must be right."
Impulsiveness, recklessness, self-destructive behavior
Emotional Reasoning
Believing that your emotions are always true and that they reflect reality
Letting your feelings control your thoughts and actions
Acting on impulse, making poor decisions, lashing out at others
Practice mindfulness. Stay in the present moment.
Like you're at the mercy of your emotions
Take deep breaths. Relax your body.
Challenge your emotions. Don't let them control you.
š
"I deserve this."
Arrogance, resentment
Entitlement
Belief that one deserves special treatment or privileges without earning them.
Narcissism, spoiled upbringing, lack of empathy.
Demanding behavior, manipulation, exploitation of others.
Practice gratitude, empathy, and humility.
Superior
Treat others with respect and fairness.
Recognize the contributions of others.
Narcissistic behavior
ā
"I can't do anything right."
Disappointment, shame, guilt
Failure
Fear of not meeting expectations or disappointing others.
Missing deadlines or not achieving goals.
Procrastination, avoidance, giving up
Redefine failure as a learning opportunity and embrace a growth mindset.
Like a failure, discouraged
Learn from your mistakes and try again.
Focus on your effort and progress, not just the outcome.
Self-sabotage
ā”ļø
"They need to change for me to be happy."
Frustration, resentment, disappointment
Fallacy of Change
Believing others must change for you to be happy.
Codependency, controlling tendencies, unrealistic expectations.
Trying to control others, giving ultimatums, emotional manipulation.
Focus on what you can control, accept others' limitations.
Powerless, let down
Set healthy boundaries, communicate your needs assertively.
Practice acceptance and self-reliance.
Controlling behavior, relationship conflicts.
š®
"I'm going to fail."
Fear, anxiety, hopelessness
Fortune Telling
Predicting negative outcomes without evidence.
Anxiety, pessimism, past negative experiences.
Avoidance, procrastination, self-sabotage.
Challenge negative predictions, focus on the present moment.
Defeated
Take action towards your goals.
Practice optimism and positive self-talk.
Procrastination, self-sabotage.
š¤“
"I'm better than everyone else."
Arrogance, superiority
Grandiosity
Inflated sense of self-importance and uniqueness.
Narcissism, success, lack of feedback.
Boastfulness, dismissiveness, lack of empathy.
Seek feedback, practice humility, recognize the strengths of others.
Special
Treat others with respect and equality.
Be mindful of your accomplishments and limitations.
Narcissistic behavior
š
"I'm a bad person."
Shame, regret
Guilt
Self-blame and remorse for perceived wrongdoings.
Making a mistake, hurting someone's feelings, or breaking a rule.
Self-punishment, seeking forgiveness, overcompensation
Practice self-forgiveness, accept that mistakes happen, focus on making amends.
Guilty
Apologize if necessary, make amends, and move forward.
Be kind to yourself.
Self-criticism
š¢
"I deserve to be rewarded for my efforts."
Disappointment, resentment, bitterness
Heaven's Reward Fallacy
The belief that your sacrifices and good deeds will always be rewarded.
Unrealistic expectations, sense of entitlement, black-and-white thinking.
Self-righteousness, martyrdom, giving up when things don't go as planned.
Accept that life isn't always fair, find intrinsic motivation in your actions.
Unrecognized, unappreciated
Focus on the positive aspects of your life and relationships.
Practice gratitude and self-compassion.
Bitterness, resentment, giving up on goals.
š“
"Things will never get better."
Despair, apathy
Hopelessness
Belief that things will never improve.
Persistent negative experiences, depression, or a lack of hope.
Giving up, self-destructive behavior, withdrawal
Seek professional help, challenge negative thoughts, focus on small goals.
Hopeless
Surround yourself with positive people.
Find sources of hope and inspiration.
Despair, self-harm
āļø
"It's not fair."
Anger, frustration, resentment
Injustice
Perception of unfair treatment.
Witnessing or experiencing discrimination or inequality.
Helplessness, apathy, lashing out
Advocate for changes in systemic issues where possible; focus on actions you can take.
Victimized, powerless
Speak up against injustice.
Find ways to make a difference.
Protest
š
"They're going to leave me for someone else."
Envy, anger
Jealousy
Fear of losing a loved one to someone else.
Perceived threat to a relationship, insecurity, or low self-esteem.
Clinginess, possessiveness, controlling behavior
Build trust and communication in relationships, address insecurity and self-esteem issues.
Insecure
Work on building self-confidence.
Talk to your partner about your feelings.
Possessiveness, jealousy
š«µ
"I know what they're thinking/doing."
Anxiety, frustration, anger
Jumping to Conclusions
Making assumptions without sufficient evidence.
Anxiety, impatience, lack of information.
Making decisions without all the facts, misinterpreting others' behavior.
Gather more information, consider alternative explanations, avoid making assumptions.
Rushed, impulsive
Ask questions and seek clarification.
Be patient and open-minded.
Misunderstandings, conflict, impulsive decisions.
š¤
"Nobody cares about me."
Sadness, emptiness, isolation
Loneliness
Feeling disconnected from others.
Spending time alone or losing social connections.
Isolation, withdrawal, self-blame
Reach out to friends, engage in community activities, or explore new social interests.
Alone, unwanted
Make an effort to connect with others.
Join a club or group, volunteer your time.
Social withdrawal
ā¤ļøāš„
"I need to have them."
Craving, obsession
Lust
Excessive sexual desire or craving.
Unhealthy relationships, addiction, lack of emotional intimacy.
Objectification of others, infidelity, risky behavior
Seek professional help, therapy, focus on building healthy relationships.
Empty
Prioritize emotional intimacy over physical gratification.
Practice self-control and mindfulness.
Infidelity, addiction
š
"I'm always making mistakes."
Shame, guilt, low self-esteem
Mental Filter
Focusing on the negative aspects of a situation while ignoring the positive ones
Dwelling on mistakes, setbacks, and failures
Repression, suppression, denial
Challenge your negative thoughts. Look for evidence to support positive beliefs.
Like you're not good enough
Surround yourself with supportive people.
Practice gratitude. Focus on the good things in your life.
Pessimism, self-criticism, negative self-talk
š§
"They think I'm stupid."
Anxiety, resentment
Mind Reading
Assuming you know what others are thinking without evidence.
Insecurity, lack of communication, projection.
Withdrawal, avoidance, passive-aggressiveness.
Ask for clarification, don't assume.
Misunderstood
Be direct and ask questions.
Improve communication skills.
Social anxiety, withdrawal.
š
"I can't stop thinking about it."
Anxiety, distress
Obsessiveness
Uncontrollable and persistent thoughts or behaviors.
OCD, anxiety, specific triggers.
Compulsive rituals, checking, hoarding.
Therapy, medication, cognitive-behavioral techniques.
Trapped
Find healthy coping mechanisms.
Seek professional help if needed.
OCD, anxiety
šļø
"They're out to get me."
Fear, anxiety
Paranoia
Irrational suspicion and mistrust of others.
Trauma, mental illness, substance abuse.
Hypervigilance, isolation, social withdrawal.
Therapy, medication, reality testing.
Threatened
Challenge paranoid thoughts.
Seek professional help if needed.
Delusional behavior
šÆ
"I need to be perfect."
Anxiety, stress, exhaustion
Perfectionism
Striving for flawlessness and unrealistically high standards.
Fear of failure, criticism, low self-esteem.
Procrastination, avoidance, self-criticism.
Set realistic goals, celebrate progress, practice self-compassion.
Never good enough
Be kind to yourself.
Accept imperfection and focus on your efforts.
Procrastination, burnout.
š«µ
"They're doing this to hurt me."
Hurt, embarrassment, anger
Personalization
Taking things personally when they are not directed at you.
Insecurity, low self-esteem, need for validation.
Assuming responsibility for things outside your control, misinterpreting others' behavior.
Separate your self-worth from others' actions, consider alternative explanations.
Sensitive, defensive
Ask for clarification if you're unsure.
Practice self-compassion and self-validation.
Misunderstandings, conflict, defensiveness.
ā°
"I'll do it later."
Anxiety, guilt
Procrastination
Delaying tasks despite knowing there will be negative consequences.
Fear of failure, perfectionism, or lack of motivation.
Avoidance, distraction, making excuses
Break tasks into smaller steps, set deadlines, create a reward system.
Overwhelmed
Start with one small task and build momentum.
Forgive yourself for procrastinating.
Delaying tasks, missing deadlines
"They don't deserve forgiveness."
Anger, bitterness
Resentment
Bitter feelings and anger towards someone or something.
Perceived injustice, betrayal, or unfair treatment.
Holding grudges, seeking revenge, passive-aggression.
Practice forgiveness, let go of the past, focus on the present.
Unfairly treated
Communicate your feelings assertively.
Find healthy ways to express your anger.
Hostility, grudges
šā
"I don't know if I can do it."
Anxiety, insecurity
Self-Doubt
Lack of confidence in one's abilities and judgment.
Negative experiences, criticism, perfectionism.
Procrastination, avoidance of challenges, second-guessing.
Build self-efficacy, challenge negative thoughts, therapy.
Uncertain
Take risks and step outside your comfort zone.
Celebrate your accomplishments.
Lack of confidence
šā
"I don't matter."
Apathy, exhaustion
Self-Neglect
Neglecting one's own needs and well-being.
Depression, low self-esteem, overwhelming responsibilities.
Neglecting personal hygiene, avoiding medical care, isolation.
Prioritize self-care, seek support, therapy.
Overwhelmed
Reach out to loved ones or professionals for help.
Practice self-compassion and self-love.
Self-destructive behavior
š£
"I don't deserve happiness."
Anxiety, guilt
Self-Sabotage
Unconsciously undermining one's own goals and well-being.
Fear of success, low self-esteem, internalized negative beliefs.
Procrastination, self-destructive behavior, relationship conflicts.
Therapy, self-compassion, identify and challenge self-limiting beliefs.
Unworthy
Seek support from loved ones and professionals.
Practice self-care and self-love.
Self-destructive behavior
š¤
"I should be able to do this perfectly."
Frustration, anger, resentment
Should Statements
Holding yourself or others to unrealistic standards
Expecting things to be a certain way, and getting upset when they're not
Self-criticism, perfectionism, control
Challenge your expectations. Set realistic goals.
Like you're never satisfied
Let go of control. Accept things as they are.
Practice self-compassion. Forgive yourself for your mistakes.
Guilt, shame, self-blame
š°
"They're all judging me."
Anxiety, fear
Social Anxiety
Fear of social situations and negative evaluation from others.
Past experiences of rejection or embarrassment, fear of public speaking.
Avoidance of social situations, social withdrawal, self-consciousness
Gradual exposure to social situations, therapy, relaxation techniques.
Nervous
Start with small social interactions and build from there.
Challenge negative thoughts, focus on your strengths.
Social isolation
"I'm always right."
Defensiveness, anger
Stubbornness
Unwillingness to change one's mind or consider other perspectives.
Pride, ego, fear of being wrong.
Dismissing opposing views, argumentativeness, refusal to compromise.
Practice open-mindedness, active listening, and empathy.
Right
Consider alternative viewpoints.
Be willing to learn from others.
Rigidity, conflict
š„
"It's happening again."
Anxiety, fear
Trauma
Lingering emotional distress from a past traumatic event.
Experiencing or witnessing a life-threatening or violent event.
Flashbacks, nightmares, hypervigilance, avoidance
Seek professional help, therapy, support groups.
Unsafe
Find healthy ways to cope with triggers.
Practice self-care and stress management techniques.
PTSD, anxiety
š¤
"What if something bad happens?"
Anxiety, fear, worry
Uncertainty
Anxiety about unknown outcomes.
Changes in job, relationships, or health.
Procrastination, avoidance, overplanning
Practice mindfulness and acceptance of uncertainty; focus on what you can control.
Anxious, overwhelmed
Take things one step at a time.
Focus on the present moment.
Anxiety
š©¹
"I don't want to get hurt again."
Anxiety, fear
Vulnerability
Fear of being emotionally hurt or taken advantage of.
Past trauma, rejection, or abandonment.
Avoidance of intimacy, emotional distance, guardedness.
Build trust gradually, communicate openly, therapy.
Exposed
Seek support from trusted loved ones.
Practice self-soothing and self-care.
Emotional distance
š”
"They deserve to be punished."
Rage, fury
Wrath
Intense anger and rage.
Perceived injustice, frustration, or threat.
Aggression, violence, verbal abuse
Anger management techniques, therapy, mindfulness practices.
Angry
Take a break from the situation if needed.
Identify triggers and find healthy ways to express anger.
Aggression, violence
š
"They are going to leave me."
Anxiety, fear, sadness
Abandonment
Fear of being left or rejected by loved ones.
Separation from family, breakups, or significant life changes.
Clinginess, neediness, jealousy
Build strong support networks and foster trust in relationships.
Insecure, alone
Communicate openly and honestly with loved ones about your fears.
Reassurance from loved ones.
Desperation
š
"I'm never wrong."
Defensiveness, arrogance
Always Being Right
Needing to be right all the time.
Pride, ego, fear of being wrong.
Argumentativeness, dismissing opposing views, refusing to apologize.
Be open to being wrong, admit mistakes, learn from others.
Infallible
Be willing to compromise.
Practice humility and open-mindedness.
Rigidity, conflict.
š
"I'm always right, and they're always wrong."
Defensiveness, arrogance
Always Being Right
The need to always be right, even at the expense of relationships.
Pride, insecurity, fear of vulnerability.
Argumentativeness, dismissing others' opinions, inability to apologize.
Practice humility, be open to feedback, admit when you're wrong.
Inflexible, superior
Listen to others' perspectives, be willing to compromise.
Be open to learning and growing.
Rigidity, conflict, damaged relationships.
š
"It's their fault."
Anger, resentment, bitterness
Blame
Holding others responsible for your problems or feelings.
Lack of personal responsibility, victim mentality.
Blaming others, avoiding responsibility, manipulation.
Take responsibility for your actions and emotions.
Victimized
Communicate your needs assertively.
Practice self-awareness and emotional regulation.
Conflict, resentment.
š„
"I don't want to deal with this."
Anger, frustration, hurt
Conflict
Emotional distress from disagreements or arguments.
Disputes with friends, family, or colleagues.
Avoidance, aggression, passive-aggression
Engage in healthy communication; practice listening and negotiation skills.
Stressed, anxious
Try to see the other person's perspective.
Take a break from the situation if needed.
Conflict avoidance
š£ļø
"They are wrong about me."
Anger, hurt, defensiveness
Criticism
Negative feedback perceived as harsh or unfair.
Receiving feedback at work or personal life.
Dismissing feedback, attacking the critic
View criticism as constructive; practice self-compassion.
Inadequate, ashamed
Listen to feedback and try to understand the other person's perspective.
Remind yourself of your strengths.
Defensiveness
š
"I can't do it without them."
Anxiety, insecurity
Dependency
Excessive reliance on others for emotional or practical support.
Overprotective parenting, fear of abandonment, low self-esteem.
Clinginess, people-pleasing, avoidance of independence.
Build self-efficacy, assertiveness training, therapy.
Helpless
Learn to say no and set boundaries.
Develop independence and self-reliance.
Codependency
š
"It doesn't count."
Sadness, disappointment
Discounting the Positive
Disregarding positive experiences or accomplishments.
Low self-esteem, perfectionism, depression.
Self-criticism, minimizing accomplishments, focusing on negatives.
Acknowledge and celebrate your accomplishments.
Inadequate
Keep a journal of your successes.
Practice gratitude and self-compassion.
Low self-esteem, lack of motivation.
ā¤ļøāš„
"I feel it, so it must be true."
Anxiety, sadness, anger
Emotional Reasoning
Believing that your feelings are facts.
Lack of emotional regulation, reliance on gut feelings.
Making decisions based on emotions, ignoring logic.
Challenge emotional reasoning, consider the facts.
Overwhelmed
Pause and reflect before reacting.
Practice mindfulness and emotional regulation.
Impulsive behavior, conflict.
š
"They have something I don't."
Bitterness, resentment
Envy
Resentment and longing for someone else's possessions, qualities, or achievements.
Comparison to others, feelings of inadequacy, low self-esteem.
Belittlement of others, self-criticism, unhealthy competition
Practice gratitude, focus on your own strengths and accomplishments, avoid comparison.
Inadequate
Focus on your own goals and aspirations.
Celebrate your own successes.
Jealousy, resentment
š
"They need to change for me to be happy."
Frustration, resentment
Fallacy of Change
Believing that others must change to meet your needs.
Codependency, need for control, unrealistic expectations.
Controlling behavior, manipulation, resentment.
Focus on what you can control, accept others as they are.
Disappointed
Communicate your needs assertively.
Practice acceptance and self-reliance.
Codependency, conflict.
āļø
"Life isn't fair."
Anger, resentment, disappointment
Fallacy of Fairness
Believing that life should always be fair.
Entitlement, resentment, unrealistic expectations.
Holding grudges, bitterness, conflict.
Accept that life isn't always fair, focus on what you can control.
Unfairly treated
Focus on your own happiness.
Practice gratitude and acceptance.
Resentment, bitterness.
š
"I can't resist."
Guilt, shame
Gluttony
Overindulgence in food or drink.
Lack of self-control, emotional eating, food addiction.
Binge eating, unhealthy eating habits, weight gain
Practice mindful eating, seek professional help if needed, focus on healthy eating habits.
Stuffed
Eat a balanced diet and avoid triggers.
Listen to your body's hunger cues.
Overeating, addiction
š°
"I need more."
Desire, dissatisfaction
Greed
Excessive desire for wealth, possessions, or power.
Materialism, consumerism, lack of contentment.
Exploitative behavior, hoarding, unethical practices
Practice gratitude, focus on non-material values, cultivate contentment.
Never enough
Be mindful of your consumption habits.
Appreciate what you have.
Materialism, hoarding
"I deserve to be rewarded."
Disappointment, resentment
Heaven's Reward Fallacy
Believing that your good deeds will always be rewarded.
Unrealistic expectations, entitlement, lack of control.
Self-righteousness, bitterness, giving up when not rewarded.
Accept that life isn't always fair, focus on intrinsic rewards.
Unrecognized
Find meaning and purpose in your actions.
Practice gratitude and self-compassion.
Disappointment, bitterness.
š
"There's nothing I can do."
Despair, apathy
Helplessness
Feeling powerless to change one's circumstances.
Repeated failures, traumatic experiences, or a lack of control.
Giving up, learned helplessness, substance abuse
Identify areas where you have control, set achievable goals, seek support.
Powerless
Take small steps towards change.
Focus on what you can control.
Giving up, addiction
ā”
"I want it now."
Excitement, impatience
Impulsivity
Acting on urges without considering consequences.
ADHD, addiction, lack of self-control.
Risk-taking, impulsive spending, substance abuse.
Mindfulness practices, therapy, impulse control training.
Restless
Pause and consider consequences before acting.
Develop patience and self-control.
Impulsive behavior
š
"I'm not good enough."
Anxiety, self-doubt
Insecurity
Lack of confidence and self-worth.
Negative experiences, criticism, social comparison.
People-pleasing, avoidance of risks, social withdrawal.
Build self-confidence, challenge negative thoughts, therapy.
Inadequate
Focus on your strengths and accomplishments.
Practice self-acceptance and self-love.
Low self-esteem
š®
"They're all talking about me behind my back."
Anxiety, fear, anger
Jumping to Conclusions
Making assumptions about what others are thinking or feeling without having any evidence
Mind-reading, fortune-telling, catastrophizing
Projection, displacement, rationalization
Challenge your assumptions. Ask for clarification.
Like you're constantly on edge
Take deep breaths. Relax your body.
Practice mindfulness. Stay in the present moment.
Suspiciousness, distrust, defensiveness
š·ļø
"I'm a loser."
Shame, anger, disgust
Labeling
Assigning negative labels to yourself or others.
Low self-esteem, criticism, prejudice.
Self-criticism, criticism of others, discrimination.
Challenge negative labels, practice self-acceptance.
Unworthy, bad
Treat others with respect and kindness.
Focus on your strengths and positive qualities.
Self-destructive behavior, prejudice.
š¤
"I can't live without them."
Sadness, grief, anger
Loss
Grief from losing a loved one or something important.
Death, divorce, or relationship breakdown.
Denial, bargaining, depression
Allow yourself to grieve; utilize support groups or therapy.
Empty, lost
Seek support from loved ones and professionals.
Be patient with yourself; grief takes time.
Grief
š
"This is the worst thing that could ever happen."
Anxiety, depression, low self-esteem
Magnification and Minimization
Blowing things out of proportion or making them seem smaller than they are
Exaggerating the importance of negative events or downplaying the significance of positive ones
Denial, rationalization, repression
Challenge your negative thoughts. Look for evidence to support positive beliefs.
Like you're never good enough
Set realistic goals. Take things one step at a time.
Practice gratitude. Focus on the good things in your life.
Avoidance, procrastination, self-sabotage
š
"Everything is bad."
Sadness, hopelessness, anxiety
Mental Filter
Focusing on the negative aspects of a situation and ignoring the positive.
Depression, anxiety, negativity bias.
Dwelling on negative experiences, filtering out positive information.
Practice gratitude, focus on the positive aspects of life, challenge negative thoughts.
Pessimistic, discouraged
Seek professional help if needed.
Focus on your strengths and accomplishments.
Depression, anxiety, negativity bias.
š
"I need them to like me."
Anxiety, loneliness
Neediness
Excessive desire for attention and approval from others.
Insecurity, fear of abandonment, low self-esteem.
Clinginess, people-pleasing, manipulation.
Build self-esteem, develop healthy relationships, therapy.
Empty
Learn to be alone and enjoy your own company.
Practice self-validation and self-soothing.
Codependency
š¢
"I'll never be good enough."
Sadness, hopelessness, helplessness
Overgeneralization
Making broad, sweeping statements based on limited evidence
Assuming that one negative event means everything is bad
Minimization, rationalization, intellectualization
Challenge your negative thoughts. Look for evidence to support positive beliefs.
Like the world is against you
Set realistic goals. Take things one step at a time.
Practice gratitude. Focus on the good things in your life.
Withdrawal, isolation, giving up