Take the test
Rate each statement from 0 to 4. Higher values indicate more frequent distorted thinking.
Formula used
1) Total Score
Total Score = Sum of all item ratings
2) Distortion Index
Distortion Index (%) = (Total Score ÷ Maximum Possible Score) × 100
3) Category Percentage
Category % = (Category Score ÷ (Category Item Count × 4)) × 100
4) Balanced Thinking Score
Balanced Thinking Score = 100 − Distortion Index
5) Severity Band
0–19.9 = Minimal, 20–39.9 = Mild, 40–59.9 = Moderate, 60–79.9 = High, 80–100 = Very High
These formulas estimate pattern intensity, not a mental health diagnosis.
How to use this calculator
- Read each statement carefully and think about the last few weeks.
- Select a rating from 0 to 4 for every item.
- Press Calculate Test Result to view your summary above the form.
- Review the total score, index, category chart, and dominant patterns.
- Use the CSV or PDF export buttons to save results.
- Repeat later to compare changes in your thinking habits.
Example data table
| Item | Category | Example Rating | Meaning |
|---|---|---|---|
| Q1 | All-or-Nothing Thinking | 3 | Often |
| Q2 | Catastrophizing | 4 | Very Often |
| Q4 | Mind Reading | 3 | Often |
| Q9 | Discounting Positives | 2 | Sometimes |
| Q12 | Mental Filter | 3 | Often |
| Q15 | Discounting Positives | 2 | Sometimes |
Example outcome: Total Score 31/60, Distortion Index 51.7%, Balanced Thinking Score 48.3%, Severity Band Moderate, dominant patterns Catastrophizing, Mind Reading, and Mental Filter.
FAQs
1) What does this calculator measure?
It estimates how strongly common cognitive distortion patterns appear in your responses. It focuses on frequency and intensity, not clinical diagnosis.
2) Is this a medical diagnosis?
No. It is a structured self-reflection tool. A licensed mental health professional should evaluate diagnosis, treatment, and personal care decisions.
3) Why are some categories repeated?
Repeated categories improve pattern stability. Multiple prompts can capture the same thinking style from different angles and reduce reliance on one statement.
4) What does the Distortion Index show?
It converts your total score into a percentage of the maximum possible score. Higher percentages suggest stronger overall distortion activity.
5) What is the Balanced Thinking Score?
It is the inverse of the Distortion Index. A higher value suggests more flexible and balanced thinking across the tested statements.
6) How often should I retake the test?
Weekly or monthly tracking can be useful. Use a consistent time frame and compare category changes rather than one isolated result.
7) What should I do with high scores?
Review the dominant categories, journal specific examples, practice evidence-based reframing, and consider talking with a qualified therapist if distress is significant.
8) Can I save my results?
Yes. After calculating, use the CSV or PDF buttons to export your summary, category scores, and item responses.