Cognitive Distortions: 12 Thinking Traps and How to Spot Them
The most common cognitive distortions from CBT, with examples and balanced alternatives you can practice.
Free tool
Thinking Trap Spotter
Type a thought, tick the cognitive distortions it contains, and get questions to find a more balanced view.
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How to use it
- Write the thought that’s bothering you.
- Tick any thinking traps you notice.
- Answer the questions for each one.
- Write a balanced thought.
Why it helps
Naming the distortion creates distance from the thought, which makes it easier to look at evidence.
Everything you type stays in your browser on this device. Nothing is sent to us. This tool is for education and self-reflection, not diagnosis or treatment. In crisis? Call or text 988.
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