Date:

Situation:

Automatic Negative Thought:

Feeling associated with the thought:

Strength of feeling (10 = most intense):

Evidence SUPPORTING the THOUGHT:

Evidence AGAINST the THOUGHT:

Realistic Interpretation (thought modified to reflect a more balanced view):

What is the cognitive error or distortion?

Feeling associated with the modified thought:

Strength of feeling (10 = most intense):

Date:

January 1^st

Situation:

I see a friend at a New Years Eve Party but she does not say hello.

Automatic Negative Thought:

"She hates me… everyone hates me. I can never keep any friends."

Feeling associated with the thought:

Depression, sadness, anger.

Strength of feeling (10 = most intense):

8, 8, 3

Evidence SUPPORTING the THOUGHT:

• She didn't say hello although she looked as though saw me
• I have lost 2 friends over the past 3 years
• I feel less connected socially than I used to be

Evidence AGAINST the THOUGHT:

• She may not have seen me; I don't KNOW that she saw me
• I lost my friends because they moved away, not because they don't like me
• I do have many friends at work and just 2 days ago I was having a good time with them at their house; they seem to like me so the idea that "everyone hates me" is clearly false

Realistic Interpretation (thought modified to reflect a more balanced view):

"Although my friend didn't say hi to me, she most likely didn't see me or was preoccupied or to busy to say hello. At any rate, I have some good friends and although I lost a few friends recently, it was because of geographical rather than personal reasons."

What is the cognitive error or distortion?

Catastrophizing, overgeneralizing, selective abstraction.

Feeling associated with the modified thought:

Less sad and depressed; no longer angry or irritated

Strength of feeling (10 = most intense):

5, 5, -