Overcoming Thoughts

In this activity, you will learn skills to overcome a thought you struggle with. With practice, you can integrate these skills into your life, helping you gain greater control over your thoughts and actions.

What thought are you struggling with right now?

Work on other common thoughts. Click on the thought you’d like to work on below to start.

1. Some thoughts come to our mind so quickly that it seems like they must be true. We often accept these thoughts without considering other ways of thinking.
  Let’s rework the thought you struggle with. What is a healthier version of your thought above? This might be a different way of viewing the situation or a more compassionate statement to tell yourself.
2. Looking at evidence for your reworked thought reinforces that thought. It encourages a more self-compassionate way of thinking.
  What evidence in your life supports your reworked thought above?
3. Sometimes reworked thoughts don’t seem believable. This may be because there are core automatic beliefs driving your initial negative thought. These core beliefs can influence the way we see ourselves, other people, and the world.
  What core belief is driving your initial thought above? (If you are struggling to identify it, try asking yourself, “If this were true, what would it mean about me? Why does this matter to me? What would happen if this were true? What would happen next?”)
4. Like reworking thoughts, we can rework core beliefs by identifying healthier beliefs. A healthier belief might be a different way of viewing the world or yourself, especially a more self-compassionate statement to tell yourself.
  Rework the core belief. What is a healthier version of your core belief?
5. One way to reinforce a healthier belief is to find evidence that supports the healthier belief rather than the core belief.
  What evidence in your life supports this healthier core belief?
6. Being hurt sucks. Part of healing is letting go and working towards believing your new healthier thoughts.
  Why is it important for you to let go of this thought? OR What would letting go of this thought let you do?
7. Recognizing biased thoughts, reworking them, and reinforcing these healthier thoughts is a skill. With practice, this skill can become more intuitive and eventually become a habit.
  This practice can help you feel more hopeful, confident and in control of your situation.
  Pretend you’re talking to a friend. What would you say to encourage them to recognize and rework thoughts like you do above?
8. What good would come from reflecting on your thought and reworking it like you did above?
1. What you do influences how you feel and think. If you change what you do, you can change how you feel and what you think.
  What could you do to make you feel better or think differently than the thought above?
2. When we do things despite having thoughts we struggle with, we can better reach our goals.
  What success might come from doing the thing above?
3. When you do new things, it is helpful to identify obstacles you might face.
  What is one obstacle you may encounter if you do the thing above?
4. Now that you’ve identified the obstacle, imagine how you could respond to it in a way that allows you to continue moving forward.
  How will you deal with that obstacle you identified to do the thing above?
5. Just like packing a bag for a vacation, sometimes you need to take steps to prepare to do something.
  What would be the first step of doing the thing above?
6. Sometimes we need support or encouragement to get something done – like a workout buddy or a to-do list to check something off.
  What would you need to help you do the thing above?
7. Recognizing biased thoughts and doing something despite them is a useful skill that can make us think and feel better.
  Pretend you’re talking to a friend. What would you say to encourage them to do things despite thoughts, like you did above.
8. What good would come from reflecting on your thought and reflecting on doing something to think and feel better like you did above?

What Others Are Saying

Self criticized that I'm not perfect and be my family burden.
"Self criticized that I'm not perfect and be my family burden."
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I’m a failure
"I’m a failure"
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No one cares about me
"No one cares about me"
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I don’t want to be sad anymore
"I don’t want to be sad anymore"
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I’m a failure
"I’m a failure"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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Body image
"Body image"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I will always stay fat and lonely
"I will always stay fat and lonely"
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I’m a failure
"I’m a failure"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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Seeing Ghosts/ Spirits
"Seeing Ghosts/ Spirits"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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Health anxiety
"Health anxiety"
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abandonment
"abandonment"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I will never be with the one I love.
"I will never be with the one I love."
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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Why am I always discontent?
"Why am I always discontent?"
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I am unwanted
"I am unwanted"
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No one cares about me
"No one cares about me"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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No one cares about me
"No one cares about me"
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Trust
"Trust"
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I’m a failure
"I’m a failure"
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Should I come out to my parents
"Should I come out to my parents"
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No one cares about me
"No one cares about me"
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Life
"Life"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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Negative thoughts
"Negative thoughts"
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Past relaruonship thoughts, the thoughts about everything happened in my life, betrayal
"Past relaruonship thoughts, the thoughts about everything happened in my life, betrayal"
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Retirement, Not being able to catch up, Left out of my Grandfathers will, Matt/Ken.
"Retirement, Not being able to catch up, Left out of my Grandfathers will, Matt/Ken."
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No one cares about me
"No one cares about me"
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That I look ugly and that I want to look like that
"That I look ugly and that I want to look like that"
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I'm toxic
"I'm toxic"
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Existential thoughts “why do human beings work the way they do?” “How am I controlling my body actions?” “What is conscious, I’m a shell”
"Existential thoughts “why do human beings work the way they do?” “How am I controlling my body actions?” “What is conscious, I’m a shell”"
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work
"work"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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No one cares about me
"No one cares about me"
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I’m a failure
"I’m a failure"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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Did I complain too much. Is the problem with me?
"Did I complain too much. Is the problem with me?"
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Did I complain too much. Am I wrong
"Did I complain too much. Am I wrong"
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overthinking EVERYTHING! from past actions to social interactions to fear of failure.
"overthinking EVERYTHING! from past actions to social interactions to fear of failure."
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I feel useless and waiting to fail my classes
"I feel useless and waiting to fail my classes"
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It's all my fault.
"It's all my fault."
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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procrastination
"procrastination"
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Marriage
"Marriage"
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Relationship
"Relationship"
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I hate my job and my home is so frustrating. I have no peace.
"I hate my job and my home is so frustrating. I have no peace."
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I’m a failure
"I’m a failure"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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Feeling lonely
"Feeling lonely"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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No one cares about me
"No one cares about me"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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Toxic household
"Toxic household"
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My Future
"My Future"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I’m a failure
"I’m a failure"
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I am not good enough
"I am not good enough"
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A lot of things
"A lot of things"
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My friends, my parents, control, looks
"My friends, my parents, control, looks"
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Im afraid of exams
"Im afraid of exams"
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Afraid of exams
"Afraid of exams"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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Exams
"Exams"
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Hurting myself
"Hurting myself"
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i feel overwhelmed by the things on my to do list and unable to move past small set backs
"i feel overwhelmed by the things on my to do list and unable to move past small set backs"
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I feel scared and in danger
"I feel scared and in danger"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I’m a failure
"I’m a failure"
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Dark and Intrusive thoughts
"Dark and Intrusive thoughts"
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not quite good enough
"not quite good enough"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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No one cares about me
"No one cares about me"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I keep creating scenarios in my head, Scenes that aren't real and keep myself busy with them instead of focusing on what's important.
"I keep creating scenarios in my head, Scenes that aren't real and keep myself busy with them instead of focusing on what's important."
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No one cares about me
"No one cares about me"
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I’m a failure
"I’m a failure"
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My friend found out about me self-harming
"My friend found out about me self-harming"
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All I feel that I do is work
"All I feel that I do is work"
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I’m a failure
"I’m a failure"
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How to deal with telationship
"How to deal with telationship"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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Im thinking that im going to die
"Im thinking that im going to die"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I don't have a purpose
"I don't have a purpose"
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I don't make a difference
"I don't make a difference"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I'm afraid I don't matter and my husband would be fine to take care of our son by himself
"I'm afraid I don't matter and my husband would be fine to take care of our son by himself"
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No one cares about me
"No one cares about me"
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No one cares about me
"No one cares about me"
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Being perfect
"Being perfect"
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Motivation to do anything
"Motivation to do anything"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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No one cares about me
"No one cares about me"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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Failing my semester and disappointing my parents
"Failing my semester and disappointing my parents"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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Hopelesness
"Hopelesness"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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feelign stuck
"feelign stuck"
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I'll never get out of the hole I'm in
"I'll never get out of the hole I'm in"
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I’m a failure
"I’m a failure"
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No one cares about me
"No one cares about me"
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I'm scared to lose the person I love because of overthinking and my anxiety.
"I'm scared to lose the person I love because of overthinking and my anxiety."
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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Everyone i love will leave me
"Everyone i love will leave me"
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Emptiness, Sorrow, Nothingness
"Emptiness, Sorrow, Nothingness"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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Relationship problems. Husband used always vulger words to me. Husband always scolds my mother and family. Not able to forget the words he uttered and feeling so much frustrated about it.
"Relationship problems. Husband used always vulger words to me. Husband always scolds my mother and family. Not able to forget the words he uttered and feeling so much frustrated about it."
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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Anxiety and numbness
"Anxiety and numbness"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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That my relationships with other people will get worse
"That my relationships with other people will get worse"
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I’m a failure
"I’m a failure"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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I’m a failure
"I’m a failure"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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No one cares about me
"No one cares about me"
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I’m a failure
"I’m a failure"
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No one cares about me
"No one cares about me"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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Anger and mistrust
"Anger and mistrust"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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School events
"School events"
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I'm scared of the future
"I'm scared of the future"
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I just want to die
"I just want to die"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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No one cares about me
"No one cares about me"
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I’m a failure
"I’m a failure"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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No one cares about me
"No one cares about me"
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I' m never gonna make it in life
"I' m never gonna make it in life"
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Because I have mitral valve issue in my heart. Im scared, super scared even the doctor tells me not to worry about it
"Because I have mitral valve issue in my heart. Im scared, super scared even the doctor tells me not to worry about it"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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The future and the past
"The future and the past"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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I’m a failure
"I’m a failure"
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I’m a failure
"I’m a failure"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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Addiction
"Addiction"
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why am I never enough for anyone. im always left out or the second choice or forgotten... I do everything for them but its never enough.
"why am I never enough for anyone. im always left out or the second choice or forgotten... I do everything for them but its never enough."
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No one cares about me
"No one cares about me"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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I’m a failure
"I’m a failure"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I’m a failure
"I’m a failure"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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I’m a failure
"I’m a failure"
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No one cares about me
"No one cares about me"
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I’m a failure
"I’m a failure"
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Overwhelmed
"Overwhelmed"
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I’m a failure
"I’m a failure"
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i don’t know how to cope with being mentally ill lol
"i don’t know how to cope with being mentally ill lol"
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Not having enough money to survive
"Not having enough money to survive"
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I’m a failure
"I’m a failure"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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My paranoia about sleeping continues to get worse, I'm convinced someone is going to try to kill me in my sleep or hurt my loved ones, so I need to be awake
"My paranoia about sleeping continues to get worse, I'm convinced someone is going to try to kill me in my sleep or hurt my loved ones, so I need to be awake"
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No one cares about me
"No one cares about me"
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I’m a failure
"I’m a failure"
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I always screw up good things in my life.
"I always screw up good things in my life."
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-
"-"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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Self- esteem, dealing with people, talking to people, school, life in general, feeling like some one is always watching, feeling like I have to be perfect, should I tell some one how I’m feeling, will they think differently about me, they don’t need to worry about me I need to be there person, they already have so much to worry about they don’t need this to.
"Self- esteem, dealing with people, talking to people, school, life in general, feeling like some one is always watching, feeling like I have to be perfect, should I tell some one how I’m feeling, will they think differently about me, they don’t need to worry about me I need to be there person, they already have so much to worry about they don’t need this to."
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I’ll never be able to do anything
" I’ll never be able to do anything"
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I will go crazy if I don’t control my racing thoughts
"I will go crazy if I don’t control my racing thoughts"
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I’m a failure
"I’m a failure"
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I am not enough and I don't like myself. I can not do anything right or achieve anything
"I am not enough and I don't like myself. I can not do anything right or achieve anything"
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No one cares about me
"No one cares about me"
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I’m a failure
"I’m a failure"
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I’m a failure
"I’m a failure"
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I am scared something bad will happen to the people I love
" I am scared something bad will happen to the people I love"
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No one cares about me
"No one cares about me"
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I can’t stop thinking about the image of my dead pet
"I can’t stop thinking about the image of my dead pet"
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I’m a failure
"I’m a failure"
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