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Cognitive Distortions are the dysfunctional/ or irrational thoughts that influence our thoughts, emotions and actions.

Cognitive distortions increase misery, fuel anxiety, and make us feel bad about ourselves.

What Are The Theories Behind This Worksheet?

Everyone experiences different forms of cognitive distortions. However, extreme forms of cognitive distortions can be extremely harmful to yourself and especially your mental well-being. 

The main cognitive distortions are as follows:

  1. All-or-Nothing Thinking

You see things in black and white/ or all-or-nothing categories.

If your performance falls short of perfect, you see yourself as an absolute failure.

  1. Overgeneralization

Drawing flawed conclusions based on one or a few experiences and perceiving them as a never-ending pattern of defeat.

You assume you will fail in a particular subject only because you did not do well in the exam.

  1. Mental Filter

You pick out a single negative detail and dwell on it exclusively.

Focusing on one negative experience and ignoring all of the positive experiences.

  1. Catastrophizing

Blowing things out of proportion by exaggerating the implications of a setback or mistake.

This blemish on my skin is probably skin cancer, I’ll be dead soon.

  1. Mind Reading/ Jumping to Conclusions

Having negative interpretations of events without facts or logic that support your deductions.

The doctor is going to tell me I definitely have cancer.

  1. Emotional Reasoning

You assume that your emotions reflect reality and reason conclusions from how you feel. “I feel it, therefore it must be.”

Meeting a new group of people and feeling like you don’t belong thus, you convince yourself “I don’t belong.”

  1. “Should” Statements

The irrational belief that things should be in a certain way.

Criticizing yourself by putting a lot of pressure on yourself or in different situations.

I should be losing weight if I want to feel pretty.

  1. Labelling

Assigning a person’s action to their disposition rather than looking at the situation.

  1. Personalization and Blame 

Blaming yourself for something you are not entirely responsible for.

Our team lost because of me.

How Will This Worksheet Help You?

This worksheet is intended to readjust dysfunctional/ irrational thoughts, improve moods, foster positive behaviour and establish a greater sense of well-being.

Use this worksheet to write down every time you encounter dysfunctional irrational thoughts.

How Should You Use This Worksheet?

This worksheet can be used as a way of keeping track of your thoughts throughout the day. e.

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Havard Health Publishing. (© 2022). How to recognize and tame your cognitive distortions. Available at: [Accessed on October 25, 2022]


Milgram L. Sharon (No Date).Workbook II: Understanding Cognitive Distortions & Imposter Fears. Available at: [Accessed on October 25, 2022]