Overgeneralization: a cognitive distortion

Overgeneralization is drawing a broad conclusion from a single event: assuming that one bad thing happening means more bad things will follow, or judging your ability, performance or worth on one incident.

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Examples of overgeneralization

Overgeneralization turns one event into a rule. A single bad afternoon can seem like proof that more bad afternoons will follow. The giveaway is in the grammar: listen for the absolute words.

The examples below are made up, to show the pattern.

  • At work

    A client turns down your proposal. The two clients before said yes.

    “I never win pitches. I’m not cut out for this.”

    More balanced: This client said no. The two before said yes.

  • In a relationship

    A date cancels an hour before you were due to meet.

    “This always happens. Nobody ever follows through with me.”

    More balanced: This person cancelled this time. That is one person, not nobody ever.

  • About yourself

    For the first time this month, you forget your keys and get locked out.

    “I can’t do anything right.”

    More balanced: I forgot my keys once this month. That is one time, not everything.

How to catch overgeneralization

When the thought shows up, put these to it, ideally in writing:

  • Did I just say “always”, “never” or “every time”, and is that literally true?
  • How many times has this actually happened, and out of how many tries?
  • Can I think of one exception?
  • Am I describing one event, or a whole life?

A psychologist at Cleveland Clinic suggests catching these thoughts early, remembering that a thought is not a fact, and listening for trigger words such as “always”, “never”, “everyone”, “no one”, “nothing”, “everything” and “forever”.

Psychology Tools notes that David Burns calls labeling, saying to yourself “I am a [label]”, an extreme form of overgeneralization.

Try it on a thought

Does it contain this trap?

Not a positive spin: what you would say if you stuck to what you know.

Check it against every trap

If the thought is unwanted and keeps pushing you to check things or ask for reassurance, this tool is not the right kind of help for it. Read about OCD on the NHS website.

Questions people ask

How do I stop overgeneralizing?

When you catch an absolute word, swap it for the real count: “this has happened twice this year” instead of “this always happens”. Then work with the count.

How is overgeneralization different from labeling?

Overgeneralization draws a broad conclusion from one event. Labeling puts that conclusion on a person: “I am a [label]”, which Burns calls an extreme form of overgeneralization. You can try the same counting question on both.

When to get help

These are self-help tools, not medical advice or a diagnosis. Talk to a doctor, or to one of the lines below, if:

  • you have thoughts of harming yourself (see the lines below).
  • you feel low or hopeless, and it is not lifting. The NHS suggests seeing a GP if you have had a low mood for more than 2 weeks, or if the things you are trying yourself are not helping.
  • the worry is getting in the way of your daily life. The NHS suggests talking to a GP if anxiety is affecting your daily life.
  • the thoughts feel unwanted and push you to check things or ask for reassurance again and again. OCD involves unwanted, intrusive thoughts that keep coming back, and compulsions such as asking for reassurance or checking. The NHS says it is important to get help if it has a significant impact on your life.

Lines you can call

  • US:988 Suicide & Crisis LifelineCall or text 988Free and confidential, 24/7. You can also chat at 988lifeline.org.
  • UK & Ireland:Samaritans116 123Free to call, day or night.
  • England:NHS 111111, mental health optionUrgent help from the NHS when it is not an emergency.

In the US, in life-threatening situations, call 911. In the UK, if someone's life is at risk, call 999 or go to A&E. For urgent help in England, use NHS 111 online or call 111 and choose the mental health option. Elsewhere, call your local emergency number.

Sources

  1. Rnic K, Dozois DJA, Martin RA (2016). Cognitive Distortions, Humor Styles, and Depression. Europe's Journal of Psychology 12(3):348–362. PMC4991044
  2. Whalley M (2019). Cognitive Distortions: Unhelpful Thinking Habits. Psychology Tools. psychologytools.com
  3. What Are Cognitive Distortions? And How To Change Distorted Thinking. Cleveland Clinic Health Essentials. clevelandclinic.org
  4. Low mood, sadness and depression. NHS. nhs.uk
  5. Anxiety. NHS Every Mind Matters. nhs.uk
  6. Symptoms - Obsessive compulsive disorder (OCD). NHS. nhs.uk
  7. Where to get urgent help for mental health. NHS. nhs.uk
  8. Suicide Prevention. National Institute of Mental Health (NIMH). nimh.nih.gov
  9. 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline. 988lifeline.org
  10. Contact a Samaritan. Samaritans. samaritans.org

Sources checked claim by claim by an AI review. Approved for publishing by Oleksii Y. on 2026-10-05.

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