Today, I will be discussing the thinking error of labeling and mislabeling. If you’re just joining me in this series, please check out its first installment. It’s on all-or-nothing thinking and it defines thinking errors. You can find it here.
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Labeling and mislabeling
In the thinking error of labeling and mislabeling, you assign negative labels to yourself and others.
This label tends to be based on one negative detail. It is often a form of overgeneralization.
Related article: Overgeneralization
When you assign these negative labels to yourself, it can increase feelings of depression and decrease self-esteem. When these labels are applied to others, it can leave you frustrated with them.
How to recognize labeling and mislabeling
Labeling doesn’t have certain words that it always uses. There is a way I have been able to recognize it, though. If your thought could be reworded without changing the meaning to say, “I did ‘x’, therefore I am ‘y’,” then you are using labeling and mislabeling.
If applied to others, it would be, “They did ‘x’, therefore they are ‘y’.”
Here are some examples:
- I lost that game, so I am a loser.
- Because I forgot to call her, I am a terrible son.
- He cried about that movie because he’s a crybaby.
- I lost my keys. I must be so irresponsible!
Ways to overcome labeling and mislabeling
This thinking error can be a challenge to overcome, but it is worth the effort. Try the tips below if you’re stuck on ways to challenge these thoughts.
So what?
When you have the thought rearranged as “I did ‘x’, therefore I am ‘y'” , break it down. “I forgot to call.” So what? Does that really say anything about your character?
Most likely, the things you are thinking you are terrible for are not as big of a deal as you think they are.
Conversely, consider this the next time you are thinking this way about someone else. Are they being labeled too harshly?
Self-esteem
When you are applying this thinking error to yourself regularly, you are probably doing so because you struggle with your self-esteem.
Try to find ways to boost your self-esteem so that you still feel okay about yourself when things go wrong. Give yourself reasons to celebrate by finding things you can succeed at.
And remember, it is okay to fail sometimes.
I hope you enjoyed the 9th installment of my series on thinking errors! I can’t wait to get the final one up for you later this week and show you what else I have in store. As always, please comment or share a link on social media if you liked this post. If you want to contact me, you can find my info 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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