• All-or-Nothing Thinking: “If I’m not perfect, I’ve failed.”
Try this instead: Practice “both/and” thinking. Instead of labeling an effort as total success or failure, remind yourself that progress exists in the middle. Ask: “What went well?” or “What small step did I accomplish today?”Celebrate effort, not just flawless results.

• Catastrophizing: “If I say the wrong thing on this date, it’s over.”
Try this instead: Pause and ground yourself in reality. Ask: “What’s the most likely outcome, not the worst-case scenario?” Use calming strategies like mindful breathing before and after social situations. Shift focus from predicting the future to staying present in the moment.

• Mind Reading: “They probably think I’m not good enough.”
Try this instead: Notice when you’re assuming other people’s thoughts. Challenge it with: “Do I have real evidence for this belief?” or “What else could be true?” Instead of filling in the blanks with negativity, stay curious—communicate and ask questions instead of assuming.

• Overgeneralization: “One bad relationship means they’ll all end the same.”
Try this instead: Reframe the story. One experience doesn’t define all future ones. Write down examples when things did turn out differently. Use affirmations like: “Every new experience is a fresh opportunity.” This helps remind your brain that the past is not the blueprint for your future.