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All-or-Nothing Thinking
Thinking about things in extreme terms: all/nothing, always/never, right/wrong. There is no middle ground.
"I cannot survive without 7 hours of sleep"
"I never sleep well"
"Nothing helps me sleep."
Overgeneralization
Using a single negative event as evidence for an endless pattern of negative events.
"I'm having trouble falling asleep tonight, so I'll probably be up all night"
"I haven't slept well in the past 2 weeks, so I'll never sleep well again."
Disqualifying the Positive
When you focus only on the negative side of something, rejecting the positive.
"I was awake for 2 hours last night, so my day will be terrible."
Jumping to Conclusions
When we make terrible predictions as if they were already fact.
"Not sleeping well is making me perform poorly at work, so my boss will fire me."
Should Statements
Statements that suggest a desire to change some reality when the best option is to accept it.
"I shouldn't have napped this afternoon, now I won't be able to sleep at night"
"I have to fall asleep now, otherwise tomorrow I won't be able to cope."
Emotional Reasoning
Thinking driven by emotion, based on the assumption "I feel something, therefore it is true"
"I woke up tired, so I'll be in a bad mood and stressed all day"