Thinking Traps Self-Check
Identify which cognitive distortions show up most in your life
CBTAssessmentFree Resource
Thinking Traps Self-Check
Identify which cognitive distortions show up most in your life
Everyone experiences distorted thinking from time to time. This self-check helps you identify which thinking traps you fall into most often. Rate how frequently each pattern shows up in your daily thoughts. Patterns you rate highest are good starting points for cognitive restructuring work with your therapist (Beck & Beck, 2020).
1Not at all2Rarely3Sometimes
Jumping to Conclusions
I assume I know what others are thinking about me without asking
I predict negative outcomes before events happen
I interpret ambiguous situations as threatening or negative
I make decisions based on assumptions rather than evidence
Filtering and Discounting
I focus on the one thing that went wrong and ignore what went right
I dismiss compliments or positive feedback as insincere
I downplay my accomplishments as luck or timing
I notice my mistakes more than my successes
Magnification and Catastrophizing
I blow small problems out of proportion
I immediately imagine the worst-case scenario
I treat minor setbacks as if they are major disasters
I minimize the importance of my strengths and achievements
Rigid Thinking Patterns
I use words like always, never, or every when describing events
I hold strict rules for how I or others should behave
I see things as all good or all bad with no middle ground
I feel guilty when I fall short of my own rigid standards
Personalization and Emotional Reasoning
I blame myself for things outside of my control
I believe my feelings reflect objective reality
I assume other people's moods are caused by something I did
I treat my emotional reactions as evidence that my thoughts are correct
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