Wow, it’s already part eight of The Thinking Errors Series! Today, I will be discussing overgeneralization. In case you’re new to the series, here is a link to the first part of the series, on all-or-nothing thinking, where thinking errors are defined.
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Overgeneralization
When overgeneralizing, people tend to be very broad with their statements. They generalize one negative experiences to all experiences.
Essentially, one piece or a few pieces of negative information are taken to mean everything is negative.
This can increase feelings of depression and anxiety.
How to recognize overgeneralization
Overgeneralization is fairly easy to spot. The harder part is to admit to yourself that you’re doing it, and then try to change it.
Overgeneralization involves words such as “never” and “always”. It can also include “everything” or “nothing”.
Some examples include:
- I never meet my goals.
- Because I didn’t write as much as I wanted to last month, I will never be able to.
- I always say the wrong thing during work meetings.
- I always fail my quizzes.
Ways to overcome overgeneralization
Just because overgeneralization is one of the easier thinking errors to recognize, that doesn’t mean it’s always simple to challenge these thoughts. However, if you keep working at it, it will get easier.
Circle the word
I wrote about this one in my post on should statements, which you can find here.
This skill involves journaling. You will journal out your thoughts when you catch yourself using overgeneralization. Then, go back and circle the places you used “always” or “never”.
Once you’ve recognized all the ways you are using overgeneralization, you can challenge these thoughts.
Write down a healthier thought to replace each of your negative thoughts.
Examine the facts
You can also take a moment to review if your negative thought is actually 100% accurate.
Have you really always said the wrong thing in work meetings? Was there ever a time where you said something useful? Even if there was a single time where you have said something that was acceptable, that disproves your negative thought.
Practice self compassion
In other words, be kinder to yourself. Your value is not tied to your level of success.
One mistake doesn’t mean a lifetime of mistakes.
Just because something has been bad in the past doesn’t mean it always will be. Trust that things can get better.
I hope you enjoyed part eight of The Thinking Errors series. Please let me know in the comments down below or share this link on social media. You can also contact me here.
Until next time,
Danna
Don't forget to subscribe to our email list for weekly updates from Musings by Danna, plus 17 free journal prompts for mental health!
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