Thought Distortions

Learning Objectives:

• Learn and internalize the 4 C’s method for identifying unhelpful thoughts
• Identify and understand common thought distortions, and how to adjust thinking 

Materials Needed:

• Optional: 4 C’s method visual aid (write it on the board or on flip paper)
• Space for circle formation

Part 1: Opening Activity: Truth or Thought?

10 Minutes

Setup:

Have participants stand in a circle

Instructions for Facilitator:

“We’re starting with a game called ‘Truth or Thought?’ I’ll share different scenarios, and you’ll step forward if you think most people would have negative thoughts in that situation, or stay in place if you think people would stay positive. After each scenario, we’ll hear some of the thoughts people might have.”

Scenarios:

1. One person says hello to another, and the other person stays silent 
2. Your social media post gets no likes after an hour
3. You’re not invited to a party where most of your friends are going

After each scenario, ask 2-3 participants who stepped forward: “What negative thought might someone have here?”

Part 2: Introduction to Thought Distortions

2 Minutes

Key Concept Introduction:

“Our thoughts aren’t always accurate. Think about all the times you worried about something and it didn’t happen or it wasn’t true. We call inaccurate, unhelpful thoughts ‘thought distortions.’ Thought distortions are normal and are common. Today, we’ll be talking about how to spot a thought distortion and what to do about it. Today we’ll learn the 4 C’s:

• Catch it What thought is going through my mind?
• Check it Am I sure that this is real, true, or right? What proof do I have?
• Change it Is there another way to look at this? What else could be happening? What would I tell a friend?
• Choose it Choose a more balanced, helpful perspective

Part 3: Common Thought Distortions

15 minutes

PRESENT SOME DISTORTIONS WITH EXAMPLES:

(Choose 2-3 of the following that are relevant to this group)

1. All-or-Nothing Thinking (Always and Never): Seeing things as completely good or completely bad.

Unhelpful thought: “I didn’t get the job; I’ll never get a job.”

4 C’s Process:

• Catch it: Notice the extreme language
• Check it: “Does not getting hired for one job really mean you can’t be hired for a different job?”
• Change it: “Is this job connected to all other potential jobs? Could there be reasons outside of my control for why I didn’t get this job?”
• Choose it: “There are things I can learn from this, and one job application doesn’t determine my future job prospects.”

2. Catastrophizing: Assuming the worst possible outcome

Unhelpful thought: “I made a mistake, now everyone will think I’m stupid forever”

4 C’s Process:

• Catch it : Notice the extreme prediction
• Check it: “How have people actually reacted?”
• Change it: “How long do people actually remember mistakes? Will this really matter in a week? A month?”
• Choose it: “This moment will pass, and I can learn from it.”

3. Mind Reading: Assuming you know what others are thinking

Unhelpful thought: “They’re not texting back because they hate me”

 4 C’s Process:

• Catch it: Notice assuming others’ thoughts and you don’t have enough information
• Check it:“What do I actually know?”
• Change it:“What else could be happening?”
• Choose it:“There are many reasons for delayed responses. They might be busy or didn’t see my message yet”

4. Displacement/Projecting

Unhelpful thought: “I feel insecure about my appearance, so everyone must be judging how I look”

4 C’s Process:

• Catch it: Notice transferring internal insecurity to external perceptions
• Check it: “What actual evidence do I have that others are focused on my appearance?”
• Change it: “Are people really spending this much time thinking about me?””
• Choose it: “My insecurities are my own internal experience, not everyone else’s reality.” 

5. Should Statements

Unhelpful thought: “I should be dating someone right now. I’m a loser for being single.”

4 C’s Process:

• Catch it: Notice the pressure words and unrealistic relationship expectations
• Check it: “Who made this rule?”
• Change it: “Is romantic status a measure of my entire worth?”
• Choose it: “My value as a person isn’t determined by relationship status.” 

6. Disqualifying the Positive

Unhelpful thought: “I made the basketball team, but it’s only because they needed players”

4 C’s Process:

• Catch it: Notice dismissing success
• Check it: “What skills got me here?”
• Change it: “Would they actually take someone who couldn’t play?”
• Choose it: “I earned this opportunity through my abilities.” 

Part 4: Closing Exercise: Rapid Reframe

10 Minutes

Instructions:

“Let’s practice quick reframing. I’ll call out an unhelpful thought, and you’ll raise your hand to share a reframe using the 4 C’s. Remember: Catch it, check it, change it, choose it!”

Note:

If “I wouldn’t care” is said, reframe to “what would you tell your friend if this was happening to them and they were upset?”

Rapid-Fire Scenarios:

1. Your friend doesn’t respond to your text, it’s left unread
2. Everyone is going to the cookout, but you weren’t invited
3. You applied for a job, but no one called you back
4. You interviewed for the job, but received a “no”
5. I’ll never be good at schoolwork
6. Everyone thinks I’m fake
7. I always mess everything up

Facilitator Notes:

• Monitor participant comfort levels during discussions
• Be prepared to provide appropriate examples based on group dynamics
• Maintain an encouraging, non-judgmental atmosphere
• If participants share personal examples, acknowledge bravery in sharing