Final Answer:
Since the task asks you to write three examples of your own irrational thoughts, identify which cognitive distortions they show, and then write more rational alternatives — here’s how you can do it:
Step 1: Think of a negative thought you’ve had (e.g., “I failed that test, so I’m stupid”).
Step 2: Match it to one or more distortions from the list (e.g., “Labeling” and “All or Nothing Thinking”).
Step 3: Rewrite it in a kinder, more realistic way (e.g., “I didn’t do well on this test, but I can study harder next time”).
Here are three example entries you could use or adapt:
Entry 1:
Disturbing Thought: “No one likes me because I didn’t say anything at lunch.”
Type of Distortion: Personalization, Fortune Telling
Rational Alternative: “Maybe people were just talking about something else. I can try joining in next time.”
Entry 2:
Disturbing Thought: “If I don’t get an A, I’ll never get into college.”
Type of Distortion: All or Nothing Thinking, Fortune Telling
Rational Alternative: “Getting an A is great, but even if I get a B, I can still work hard and succeed.”
Entry 3:
Disturbing Thought: “I made a mistake in class — I’m such a failure.”
Type of Distortion: Overgeneralization, Labeling
Rational Alternative: “Everyone makes mistakes. This doesn’t mean I’m a failure — I’m learning.”
You can fill these into the table under “MY COGNITIVE DISTORTION LOG” as your personal examples.
[Note: Since this is a reflective writing task, there’s no single “correct” answer — your own honest thoughts count! Just make sure each row has a thought, the distortion type(s), and a kinder alternative.]
Parent Tip: Review the logic above to help your child master the concept of group therapy worksheets.
