Overgeneralisation
This is not a diagnosis or a personality trait. If you recognise yourself here, it is an invitation to gently check for other explanations rather than to label yourself.
What it is
One or a few events are turned into a broad rule about the future, oneself or other people.
How it arises and is maintained
The mind looks for patterns to predict the future and save energy. A single painful event can be perceived as a «rule» because it is more vivid and emotionally charged than dozens of neutral ones. It is sustained by words like «always», «never», «no one», «everyone», which narrow the field of vision and reinforce the generalisation.
How it may sound
- «I was turned down once, so nowhere will accept me.»
- «We argued, so our conversations always end badly.»
Soft signs in yourself
- Words like «always», «never», «everyone», «no one» appear often.
- A single case is used as a forecast for a lifetime.
- After a setback, the conclusion is «I never succeed».
- It is hard to recall exceptions, even when they existed.
Questions for a Socratic dialogue
- How many cases have there been in total? How many confirm the generalisation, and how many do not?
- What was different in the cases that do not fit the «always»?
- If this were about another person, would you accept a single case as a rule?
- What more accurate description would cover both confirmations and exceptions?
Self-directed exercise
Test the generalisation with numbers
- Write the generalisation in the form «I always/never…».
- Count the actual cases over the past month or year — both confirming and disconfirming.
- Formulate a thought that describes the observed frequency rather than an absolute.
- Through the week, notice new cases and sort them as confirmations or exceptions.
Core beliefs it may be linked to
- ««If it failed once, it will never work».»
- ««This is just how I am, and it cannot change».»
- ««The world always responds to me the same way».»
- ««Exceptions do not count».»