Top 10 Unhelpful Thinking Traps!

We all have patterns in how we think! But sometimes those patterns trip us up.

In CBT, these are called “unhelpful thinking traps,” like jumping to the worst-case scenario or assuming we know what others think. They can quietly shape how we feel and react, often making things seem worse than they really are.

The good news? Once you can spot these traps, you can start to challenge them. That awareness gives you a bit of space to think more clearly, feel more balanced, and respond in a way that actually helps.

Use our image below as a quick check-in to have a look at your thoughts! When something feels intense, see if your thought fits one of the traps.

For example, you make a small mistake at work and think, “I’m terrible at my job” (all-or-nothing thinking).

Pause and ask: Is it really all bad, or am I focusing on one moment? What would I say to a friend? 

A more balanced thought might be: “I messed up that part, but I’ve done a lot of things well too. I can fix this.”

By Mary Clare Douglas!