How many cognitive distortions are there?

The classic CBT framework (from David Burns' Feeling Good) lists 10 common cognitive distortions: all-or-nothing thinking, overgeneralization, mental filter, disqualifying the positive, jumping to conclusions (mind reading + fortune telling), magnification/minimization, emotional reasoning, should statements, labeling, and personalization.

Is this cognitive distortion checker accurate?

This tool uses keyword-pattern matching to flag likely distortions. It is a helpful starting point for self-reflection, not a clinical diagnosis. Always confirm with a licensed therapist and use a full thought record to examine the evidence.

Free Cognitive Distortion Checker — Which Thinking Trap Is This? (CBT Tool)

What are cognitive distortions?

Cognitive distortions are habitual, biased ways of thinking that cognitive behavioral therapy (CBT) identifies as patterns which fuel anxiety, depression, and low self-esteem. Psychologist David Burns popularized 10 of them in his book Feeling Good. Learning to spot them is the first step of CBT — the second is challenging and reframing them, which this tool helps you practice.

The 10 cognitive distortions

1. All-or-Nothing Thinking

You see things in black-and-white categories. If a situation falls short of perfect, you see it as a total failure. Keywords: "always", "never", "complete failure", "perfect".

2. Overgeneralization

You view a single negative event as a never-ending pattern. Keywords: "always", "never", "every time", "nobody", "everyone".

3. Mental Filter

You pick out a single negative detail and dwell on it exclusively, so your vision of reality becomes darkened. Often shows up as many negative words with no positives.

4. Disqualifying the Positive

You reject positive experiences by insisting they "don't count". Keywords: "doesn't count", "doesn't matter", "just lucky", "but".

5. Jumping to Conclusions (Mind Reading)

You arbitrarily conclude someone is reacting negatively without evidence. Keywords: "they think", "he thinks", "she thinks", "probably thinks".

6. Fortune Telling

You predict things will turn out badly. Keywords: "going to fail", "will go wrong", "never work", "disaster", "doomed".

7. Magnification / Catastrophizing

You exaggerate the importance of problems. Keywords: "terrible", "awful", "horrible", "disaster", "ruined", "end of the world".

8. Emotional Reasoning

You assume your emotions reflect objective reality: "I feel it, therefore it must be true." Keywords: "I feel... so I must", "I feel guilty so".

9. Should Statements

You try to motivate yourself with "shoulds" and "musts", creating guilt and pressure. Keywords: "should", "must", "have to", "ought to".

10. Labeling

You attach a negative label to yourself instead of describing the action. Keywords: "I'm a [failure/loser/idiot]", "he's a [jerk]".

11. Personalization

You blame yourself for events not entirely under your control. Keywords: "my fault", "because of me", "I caused".

How to use this checker

Type the automatic thought that popped into your head.
Click Analyze — see which distortions likely apply and why.
Read each reframe prompt and write a balanced alternative thought.
Save your record (stored locally in your browser — nothing leaves your device).
For a full structured exercise, use the 7-step Thought Record tool.

Frequently asked questions

Is this a diagnosis?

No. It's a pattern-matching helper for self-reflection. A therapist can help you interpret patterns in context.

Does it save my data anywhere?

Only in your browser's localStorage. No server, no account, no tracking of your thoughts.

How is this different from the thought record tool?

This is a quick "which trap is this?" check. The thought record is the full 7-step CBT exercise with emotions, evidence, and intensity ratings.