Each question shows an everyday situation and the automatic negative thought it triggered. Your task is to choose the most balanced alternative from four options.
A balanced thought is realistic (it doesn't pretend everything is fine), fair (it doesn't assign all blame to you or to others), and useful (it leaves room for constructive action).
Wrong options typically fall into recognizable patterns: forced positivity, shifting all blame outward, avoidance, or simply swapping one thinking trap for another.
Keyboard shortcuts: press 1–4 to choose an answer.
Thinking traps covered:
All-or-nothing thinking, catastrophizing, mind reading, fortune telling, jumping to conclusions, overgeneralization, personalization, labeling, mental filtering, discounting the positive, emotional reasoning, magnification, and should statements.
Note:
This is an educational exercise in everyday thinking habits, based on ideas popularized by cognitive behavioral therapy. It is not therapy, diagnosis, or a substitute for professional support.