Cognitive Distortion Guide

All cognitive distortions in Umbrella Journal

The exact labels, app icons, and help-screen examples used in Umbrella Journal’s CBT selector, gathered into one page so readers can scan the full set quickly.

Back to the CBT journaling guide Same selector language, same example set, same animated icon behaviors.

20 Distortions

60 Examples

7 Animated Icons

Smart CBT Preview Live app styling

Treating feelings as facts.

Exact selector labels Names and icons are copied from the current app picker.
Help-screen examples The same short examples used in the app help screen sit under each distortion.
Selective motion Only the icons that animate in the app animate here too.

Seeing things in extremes: perfect or failure.

Examples

If I don’t get an A+, then I completely failed.
I missed one workout, so my fitness plan is ruined.
They didn’t reply right away, so our friendship must be over.

Drawing broad conclusions from a single event.

Examples

I got rejected once, so nobody will ever date me.
Today was bad, so the whole week will be bad.
One bad interview means I’ll never get a good job.

Assuming you know what others are thinking.

Examples

She looked away, so I must be boring.
My boss didn’t say hi, so he’s probably angry.
They’re whispering; it has to be about me.

Leaping to negative conclusions without evidence.

Examples

They didn’t reply, so they must be mad.
She laughed after I spoke, so it was about me.
I’ll mess up the interview, so why try?

Predicting negative outcomes without evidence.

Examples

I’ll fail the exam.
This date will go badly.
They won’t hire me.

Expecting the worst-case scenario.

Examples

This headache must be something serious.
I paid late, so I might lose my home.
One typo will ruin my reputation.

Believing feelings reflect reality.

Examples

I feel guilty, so I did wrong.
I’m anxious, so something bad will happen.
I feel unlovable, so nobody loves me.

Rigidly using “should” or “must”.

Examples

I should always be productive.
I must never make mistakes.
I should be happy all the time.

Assigning harsh labels instead of describing behaviors.

Examples

I failed, so I’m stupid.
She forgot, so she’s irresponsible.
They disagree, so they’re awful people.

Rejecting positive feedback or experiences.

Examples

They praised me, but they were just being polite.
I succeeded, but it was just luck.
Anyone could have done it.

Exaggerating flaws or problems.

Examples

One small mistake means I’m incompetent.
That awkward moment will haunt me.
I tripped, so everyone thinks I’m ridiculous.

Downplaying strengths or positive events.

Examples

That award means nothing.
They said I did well, but it’s no big deal.
It wasn’t special.

Unfairly blaming yourself or others.

Examples

The project failed because of them.
If I hadn’t said that, everything would be fine.
They ruined the night.

Feeling either overly responsible or completely helpless.

Examples

I have no control, so it’s all up to them.
If they’re upset, it’s my fault.
I have to fix everything.

Expecting rewards simply for self-sacrifice.

Examples

After all I’ve done, I deserve a reward.
They’ll finally see my loyalty.
Being nice should pay off.

Continuing due to past investment even when it no longer makes sense.

Examples

I’ve already invested months, so I can’t quit.
We paid for it, so we have to use it.
I paid for this course, so I must finish it.

Believing life should always be fair.

Examples

I did everything right, so I deserve the promotion.
I’m always kind, so people should treat me the same.
I followed the rules, so this should work.

Automatically blaming yourself for things outside your control.

Examples

It’s my fault because I ruined it.
I should have done better.
I let them down.

Focusing only on the negative and ignoring the positive.

Examples

I only see what I did wrong.
They clapped, but I think about my stumble.
One critique erases everything else.

Blaming yourself for external events.

Examples

My child’s bad grade is my fault.
The team lost because of me.
She’s upset, so it must be my fault.