10 Thought traps or Unhelpful thought Type

10 Thought traps or Unhelpful thought Type

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When one is having unhelpful emotion, like low self esteem or anxiety or depressions, he or she usually preceded by number of unhelpful thought traps or Thoughts or statements. These thoughts give people emotional stress by focusing inaccurate part of the reality, the same thing repeatedly and automatically.

Here you will know about 10 Unhelpful thought or thought traps and we are just going to be conscious about our negative thoughts by being aware or by practice Worksheets . you can download here

Whenever negative thought come…don’t ask yourself why i am having this type of thoughts….. am i bad person or narrow minded Or beat yourself up. Instead of judging or resisting your thoughts, be conscious about those thoughts. That will ultimately free you from those negative thought traps.Head in Hands

Yes it’s hard to track one’s thousands’ of thoughts. But one can know the presence of his or her negative thoughts …. when he or she is feeling bad.

Can you identify any thinking type you frequently use from below-?

10 Unhelpful Thinking Styles or thought traps are-

1. Jumping to A conclusion:

when one jump to conclusion .. one Assumes that he or she knows what someone else is thinking (mind reading) and producing estimations regarding what is likely to happen in the future (predictive thinking).


You are talking to someone, and during the conversation they look at their watch? Perhaps you have thought, .They must think I’m a really boring person., or “they don’t want to be here with me.” If you jumped to these conclusions without looking closely at all the evidence, such as the fact that the person is expecting an important phone call soon, do you think you’d end up feeling happy or distressed?

worksheet Download Link:

2. Personalization:

Accusing yourself: taking 100% liability for the particular event of external events.

Example :

your child plays a wrong note at a concert, and you blame yourself for not making him or her practice harder. Without realizing it, you relate external negative events to something you have or have not done..

worksheet Download Link:

3. Mental Filter:

A “filtering in” and “selection out” process. A sort of “tunnel vision,” concentrating upon only 1 component of a situation and ignoring the rest. Usually this means looking at the negative parts of a situation and forgetting the positive parts . not seeing the whole picture.

worksheet Download Link:

4. Catastrophising:

Blowing things out of proportion.


One is talking to oneself “Oh my God I have a chest pain .. I might be having a heart attack”

Or “What if I disagree with my partner on this … I will lose an important relationship”

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5. Black & White Thinking:

Seeing only one extreme or the other . no in-between or shades of gray.

Example :

If my partner and I don’t always agree, then we have a bad relationship., or .If I’m not the best at what I do, then I’m worthless


think of the student who doesn’t get straight A.s, and thinks that they are a failure.

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6. Should and Must:

Making unreasonable demands or pressure on self or others.

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7. Overgeneralization:

Taking one instance in the past or present, and imposing it on all current or future situations.


.saying .. You never do anything romantic for me.,

or .I always have to take out the garbage.,

or .Everyone keeps having a go at me.,

or .Every night I come home, those kids have always left a mess!.

worksheet Download Link:

8. Labeling:

Making global statements about ourselves or others based on behavior in specific situations.

Example :

.your friend doesn’t call you to say that they can not make it to your birthday party and begin to think ‘’they are so inconsiderate’

worksheet Download Link:

9. Emotional Reasoning:

Basing your view of situations or yourself on the way you are feeling.

Example :

May be you are walking down the street and you are thinking

I am feeling anxious, I know something dangerous going to happen .

Or I feel so depressed, this must be the worst place to walk in ……..

worksheet Download Link:

10. Magnification and Minimization:

Magnifying the positive attributes of other people and minimizing your own attributes.


Think of the times in your own life where you might have said, or heard others say, .Oh, that doesn.t count, I was just lucky., or .They don.t really mean it, they were just being polite.. In this way you might water down positive experiences, and even transform them into negative ones. It.s as though you.re being

so humble you. are putting yourself down.

worksheet Download Link:


The New Mood Therapy. New York: Sign- Feeling Good:Burns, D.D. (1980).

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