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.

Answer all of the questions to get the most out of the activity.

This activity includes 9 questions. Answer all 9 to get the most out of the activity.

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

hahahhaaha
"hahahhaaha"
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Anxiety stress overwhelmed everyday trying to find a psych on top of doing trying to do normal housework paperwork don't move all day long sit on the couch it's being about 6 years no life
"Anxiety stress overwhelmed everyday trying to find a psych on top of doing trying to do normal housework paperwork don't move all day long sit on the couch it's being about 6 years no life"
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I am a toxic person
"I am a toxic person"
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Fear of being financially destitute
"Fear of being financially destitute"
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Dying
"Dying"
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I am feeling overwhelmed by the circumstances of my life. I do not have an interest in my activities anymore, and I feel like I am incapable of reaching my goals.
"I am feeling overwhelmed by the circumstances of my life. I do not have an interest in my activities anymore, and I feel like I am incapable of reaching my goals."
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Feeling alone
"Feeling alone"
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Death
"Death"
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ur dad
"ur dad"
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ur dad
"ur dad"
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Food is disgusting
"Food is disgusting"
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Intrusive thoughts about how easy it would be to commit suicide.
"Intrusive thoughts about how easy it would be to commit suicide."
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Learning how to talk to my disabled son
"Learning how to talk to my disabled son"
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If I stop swimming I will die.
"If I stop swimming I will die."
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Fear of death
"Fear of death"
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Suicide
"Suicide"
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Thinking my wife is cheating or something
"Thinking my wife is cheating or something"
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I feel like I cannot get everything done
"I feel like I cannot get everything done"
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Am i enough
"Am i enough"
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I'm scared that I will never like myself
"I'm scared that I will never like myself"
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I’m not good enough
"I’m not good enough"
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Anxiety over money, death and decisions
"Anxiety over money, death and decisions"
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Death
"Death"
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I'm scared of what will happen after I die
"I'm scared of what will happen after I die"
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Fear of something bad happening
"Fear of something bad happening"
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Study
"Study"
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Constant fear of the future
"Constant fear of the future"
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Loneliness
"Loneliness"
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Work issues
"Work issues"
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not hurting myself
"not hurting myself"
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I won’t amount to anything
"I won’t amount to anything"
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Death
"Death"
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do I want to be alone
"do I want to be alone"
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I won’t able to be never bothered by this
"I won’t able to be never bothered by this"
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My old friend betraying me
"My old friend betraying me"
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Being fat
"Being fat"
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I hate life
"I hate life"
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feeling lost inside
"feeling lost inside"
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If I can finish all my homework and upcoming finals, essays, assignments, etc.
"If I can finish all my homework and upcoming finals, essays, assignments, etc."
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loved ones dieing around me
"loved ones dieing around me"
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I keep thinking about death. It is now scary I don't know why
"I keep thinking about death. It is now scary I don't know why"
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I’m not enough
"I’m not enough"
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Purpose
"Purpose"
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that I'm never going to be able to be who I am
"that I'm never going to be able to be who I am"
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Sadness
"Sadness"
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Self image and friendships
"Self image and friendships"
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Unworthy
"Unworthy"
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Nobody likes me.
"Nobody likes me."
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I'm afraid of someone killing me before I get to really fulfill myself. It scares me.
"I'm afraid of someone killing me before I get to really fulfill myself. It scares me."
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Getting murdered
"Getting murdered"
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Am I worthy?
"Am I worthy?"
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Sometimes I think people are talking bad about me but I'm not sure if they are or if it's in my head
"Sometimes I think people are talking bad about me but I'm not sure if they are or if it's in my head"
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Sometimes I think people are talking bad about me but I'm not sure if they are or if in my head
"Sometimes I think people are talking bad about me but I'm not sure if they are or if in my head"
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Suicidal thoughts
"Suicidal thoughts"
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Being able to be there for my son
"Being able to be there for my son"
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Death
"Death"
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Finances
"Finances"
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nothing else
"nothing else"
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Worry
"Worry"
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I’m overwhelmed and I’m not good enough at many aspects of my life
"I’m overwhelmed and I’m not good enough at many aspects of my life"
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Feeling sad
"Feeling sad"
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i’m bad at maths
"i’m bad at maths"
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Think.of those who died and death all the time
"Think.of those who died and death all the time"
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Health problems
"Health problems"
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Health problems
"Health problems"
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Wanting a medical cannabis card to regulate my emotions have them more at a base line
"Wanting a medical cannabis card to regulate my emotions have them more at a base line"
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Death
"Death"
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cant forget my ex
"cant forget my ex"
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That I can’t get motivated to get up and do what I need to do.
"That I can’t get motivated to get up and do what I need to do."
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The father of my son having another baby and possibly treating that baby and mother better than he did us.
"The father of my son having another baby and possibly treating that baby and mother better than he did us."
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Life is so painful for so many people and in finding hard to find joy
"Life is so painful for so many people and in finding hard to find joy"
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Daydreaming
"Daydreaming"
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Quitting life
"Quitting life"
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Whether to sell everything and start off on my own
"Whether to sell everything and start off on my own"
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I think Im just making up my mental struggles for attention
"I think Im just making up my mental struggles for attention"
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Life
"Life"
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Worrying about my body
"Worrying about my body"
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Being alone Because a lot of my friends have left me and I’m afraid that no one will love me and that I’m a worthless piece of shit and that I’m not good enough and that my 3 existing friends should not be my friends and leave me so stfu were not should be alone and that I am a disappointment to my mom and dad because my grades are not good enough
"Being alone Because a lot of my friends have left me and I’m afraid that no one will love me and that I’m a worthless piece of shit and that I’m not good enough and that my 3 existing friends should not be my friends and leave me so stfu were not should be alone and that I am a disappointment to my mom and dad because my grades are not good enough"
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Cheating
"Cheating"
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Kids
"Kids"
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Whether the person I love ling a long life?
"Whether the person I love ling a long life?"
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Family
"Family"
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hopelessness
"hopelessness"
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Going nowhere in life
"Going nowhere in life"
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Dying
"Dying"
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Why am i feel so lonely all the time ?
"Why am i feel so lonely all the time ?"
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I'm worthless. I'll never be able to do anything. No one cares about me. I'm a failure. I'm trying so hard to force myself to eat but i always fail. I overthink like right now. I can't focus on anything. I have insomniac and i always feel afraid of sleeping. I'm afraid of losing people i love. i'd rather be dead.
"I'm worthless. I'll never be able to do anything. No one cares about me. I'm a failure. I'm trying so hard to force myself to eat but i always fail. I overthink like right now. I can't focus on anything. I have insomniac and i always feel afraid of sleeping. I'm afraid of losing people i love. i'd rather be dead."
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Feeling lost
"Feeling lost"
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Overcoming Thoughts

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What Others Are Saying