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Challenging
your thoughts
act like a scientist and test the validity
of your thoughts. challenge them!
Is this thought absolutely true?
What if the opposite were true?
What am I predicting? How realistic is this?
What is a more realistic or balanced thought?
Am I confusing this thought with a fact?
Challenging
your thoughts
Ask yourself...
Am I confusing this thought
with a fact or jumping to
conclusions?
What is a more helpful
thought?
If my friend had this
thought, what would I say
to them?
What is the worst thing that
could realistically happen &
what could I do to cope
with it if it did?
Am I assuming that my
view of things is the only
one possible?
Challenging
your thoughts
Ask yourself...
How does thinking this way
affect me? What are the
advantages/disadvantages?
Am I asking myself questions
that have no answers? Or are
they out of my control?
Am I concentrating on my
weak points & ignoring my
strengths?
Am I expecting too much of
myself?
Am I ruminating on how
things "should be" instead
of accepting & dealing with
reality?
Challenging
your thoughts
Ask yourself...
Am I taking something too
personally or taking responsibility
for something I don’t
need
to?
Is this a double standard?
(would I say this to a friend?)
Am I overestimating the
threat/chances of disaster?
Am I assuming I have no
control or influence to
change my situation?
Am I predicting the future
or assuming I know what
others are thinking?