Here is a list of some common PITs and ANTs:

Rumination

The cycling of [often negative] thoughts in your mind. Going over and over things in your mind often over causes and consequences rather than solutions. Rumination is associated with negative thought patterns and long term or repetitive rumination linked with anxiety and depression (people with depression often ruminate, and can prolong or intensify negative emotions)

What causes rumination?

• We believe if we go over and over and focus intensely on a problem, we will have insight.

• We are facing ongoing external and uncontrollable stressors

• We have a history of physical or emotional trauma

• Common in types of personality or people prone to neuroticism, perfectionism or excessively focusing on relationships and interactions

All or nothing thinking

Black and white thinking. Perfectionst. Evaluating experiences on the basis of extremes such as 'excellent' or 'awful'. People can fall into the trap of seeing things as opposites. This way of thinking limits choices.

For example: she always arrives late or 'I never win at anything'

Magnification or awfulising

Blowing events out of all proportion

For example: It's all my fault' or 'that was the worst meeting I have ever attended'

Minimisation

Minimising the part one plays in a situation, particularly in successful events or positive outcomes. Even when they contributed significantly.

For example: It was nothing, really' or 'it must have been an easy exam, as I got a good mark' or 'I didn't do much'

Personalisation

Taking events personally. If you believe everything is directed at you, this will lead to anxiety and defensiveness. People in this thinking error find it difficult to receive feedback, as they are likely to take suggestions as criticism.

For example: If our team presentation is rejected, it's my fault'

Focusing on negatives

Tendency to focus solely on the negative, even when there is a broad range of information. Only the negative aspects of a situation are noticed

For example: Focusing on the two negative evaluations out of 30 positive ones or ‘Look at all the things that have gone wrong this week.’

Over-generalising

Making general or exaggerated statements based on limited information. Using never, always all, inappropriately

For example: If you encounter one inconsiderate driver, it would be over generalising to conclude that all people are terrible drivers.

Rigidity

Unwillingness to consider alternatives

Oversimplifying

Black and white thinking

Framing

Using emotional language to make a point

Bias

Thoughts influenced by possible benefits or losses

Jumping to conclusion

Jumping to foregone conclusion without the relevant information

For example: If I don’t work over time I’ll be sacked

Blame

Not taking responsibility and blaming someone or something else for the problem. By doing this one does not have to acknowledge our own role in a problem or difficult situation.

For example: It’s all her fault, she should have reminded me

Fortune telling

Assuming you always know what the future holds

For example: I know I'll be made redundant next week

Emotional reasoning

Mistaking feelings for facts

For example: I feel so nervous; I know this will fail or I feel awkward, I must look awkward

Labelling

Using labels or global ratings to describe yourself and others. Labelling people can allow us to dehumanise them.

For example: I'm a total idiot' or 'As I failed this exam, it proves I am a total failure' or 'IT people, 'lawyers', 'management' etc. 'All politicians should be thrown out of a job', may seem acceptable until we consider politicians are a group of human beings,

Musts/ Shoulds: demands

Peppering your narrative with rigid or inflexible thinking such as 'shoulds' and 'musts': making demands of yourself and others

For example: he should have made a better job at that...'

Low frustration tolerance or 'I can't stand it-its'

We lower our tolerance to frustration or stressful situations

For example: It’s too hard, I can’t stand it

Catastrophizing

When a person focuses unhelpfully on a mistake to an extent that a relatively small error begins to feel like a catastrophe. People who catastrophize tend to move quickly in their thinking to the 'worst case scenario'. They overrate the possibility of this occurring. —assuming the worst and, if it occurs, your inability to deal with it

For example: It will be terrible if I don't get the promotion. I'll be stuck at this level for ever and vegetate.’

Mind reading

When we think we can tell what someone else is thinking, and unreasonably, we believe that this guess is true (in other words, we 'know' what may be going on in someone else's' head).

For example: ‘I know exactly how they are going to respond.' or 'She doesn't say anything but I know what she is thinking'

Self-criticism

Some people believe self criticism is a good way of motivating oneself. This can lead to self critical thoughts, and people can end up holding unreasonably high expectations for themselves. The fallacy is such a view is actually beneficial. While it can motivate for short periods of time, it is destructive in the long term.

Unchanging feelings

Believing that because we feel a particular way about something now, that we will always feel the same way.

For example: I won't want to see that movie because I don't like comedies

Halo effect

When we believe that everything about a person is wonderful because we have only experienced one/ a few positive traits or aspects of their behaviour. The positive impression (the 'halo') influences our assessment of all that person's character or behaviour

Self-serving bias

When we attribute positive events to one's own behaviour but negative events to external factors. In other words, when things go well, we believe this to be due to our own efforts but when things go badly, other people or factors are to blame

Assumed similarity

Believing that other people have similar thoughts and attitudes to ours.

Ingroup bias

A tendency to trust and value people who are like ourselves or from similar cultural or social backgrounds

Positively based predictions

A common thinking error, especially in optimists. A positively based prediction is when we assume things will go well without any evidence to support this.

Repeating the same behaviour and expecting different results

Some people continue to repeat their behaviour, or do more of the same thing, and hope for a different result.

Fallacy of fairness

This refers to the unfortunately untrue belief that life is fair. This can cause anger or make us feel like victims and lead to lack of motivation or bitterness.

For example: If someone with lesser qualifications or less experience gets a promotion, this can seem 'unfair'.

Always being right

This may be difficult to believe! We are not always right! If you are surprised by how often everyone else is wrong, and you are right, it may be worth considering you are experiencing a thinking error...!