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Cognitive Distortions: A Thinking Traps Self-Check

Identify which cognitive distortions show up most in your life

CBTAssessmentFree ResourceLast reviewed April 2026

Cognitive Distortions: A Thinking Traps Self-Check

Identify which cognitive distortions show up most in your life

Cognitive Distortions: A 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

123

I assume I know what others are thinking about me without asking

123

I predict negative outcomes before events happen

123

I interpret ambiguous situations as threatening or negative

123

I make decisions based on assumptions rather than evidence

Filtering and Discounting

123

I focus on the one thing that went wrong and ignore what went right

123

I dismiss compliments or positive feedback as insincere

123

I downplay my accomplishments as luck or timing

123

I notice my mistakes more than my successes

Magnification and Catastrophizing

123

I blow small problems out of proportion

123

I immediately imagine the worst-case scenario

123

I treat minor setbacks as if they are major disasters

123

I minimize the importance of my strengths and achievements

Rigid Thinking Patterns

123

I use words like always, never, or every when describing events

123

I hold strict rules for how I or others should behave

123

I see things as all good or all bad with no middle ground

123

I feel guilty when I fall short of my own rigid standards

Personalization and Emotional Reasoning

123

I blame myself for things outside of my control

123

I believe my feelings reflect objective reality

123

I assume other people's moods are caused by something I did

123

I treat my emotional reactions as evidence that my thoughts are correct

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Automatic Thoughts: Understanding Your Mental Reflexes

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CBT Practice Exercises: Reframing Reactive Thoughts

Practice Exercises for Anger-Related Cognitive Restructuring

CBT Thinking Errors: Common Cognitive Distortions

Recognizing Thinking Patterns That Distort Reality

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