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 harm
"self harm"
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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 just always think something is wrong with me
"i just always think something is wrong with 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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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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It’s too hard to keep going.
"It’s too hard to keep going."
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Everyone secretly hates me
"Everyone secretly hates me"
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Problemas en mi familia
"Problemas en mi familia"
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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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That I'm in hell or am a bad person
"That I'm in hell or am a bad person"
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I'm afraid im doing things without realizing I'm doing it
"I'm afraid im doing things without realizing I'm doing it"
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Hating my physical appearance
"Hating my physical appearance"
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Should I bother going to work.
"Should I bother going to work."
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Future plans
"Future plans"
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No one cares about me
"No one cares about me"
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Anxiety
"Anxiety"
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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’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’m a failure
"I’m a failure"
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Intrusive thoughts
"Intrusive 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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embarrassment over my ignorance
"embarrassment over my ignorance"
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No one cares about me
"No one cares about me"
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Relationship
"Relationship"
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I’m a failure
"I’m a failure"
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My personality isn't good enough
"My personality isn't good enough"
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Not being good enough
"Not being good enough"
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Is my crush dropping me
"Is my crush dropping 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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Paranoid of sexual abuse
"Paranoid of sexual abuse"
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I will never be loved
"I will never be loved"
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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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Family/relationship
"Family/relationship"
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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 not good enough
"I’m not good enough"
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That I’m not good enough
"That I’m not good enough"
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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 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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Lesson stress
"Lesson stress"
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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 wish I didn’t have to work
"I wish I didn’t have to work"
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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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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 feel like a failure since I failed my junior year of high school
"I feel like a failure since I failed my junior year of high school"
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That I’ll never truly be happy or free from negative feelings or thoughts
"That I’ll never truly be happy or free from negative feelings or 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 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 am not good enough
"I am not good enough"
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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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Self harm
"Self harm"
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It will not get better
"It will not get better"
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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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An interview for tomorrow
"An interview for tomorrow"
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Dog dying
"Dog dying"
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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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Guilt
"Guilt"
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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 feel like i am a HUGE failure and mistake in my family, im scared that if i dont learn to control my anger and temper that i might hurt my friends and family!!
"i feel like i am a HUGE failure and mistake in my family, im scared that if i dont learn to control my anger and temper that i might hurt my friends and family!!"
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I’m a failure
"I’m a failure"
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Fear
"Fear"
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break up and pregnancy
"break up and pregnancy"
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suicidal thoughts 💭
"suicidal 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 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 won't be able to get better
"I won't be able to get better"
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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 feel like I hear whispers
"I feel like I hear whispers"
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Ocd
"Ocd"
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No one cares about me
"No one cares about me"
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The fear that no matter what I do, I will always be alone and unsafe
"The fear that no matter what I do, I will always be alone and unsafe"
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That I will never find love, safety and belonging
"That I will never find love, safety and belonging"
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I am obsessed with someone
"I am obsessed with someone"
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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 not looking forward to anything. Nothing matters.
"I'm not looking forward to anything. Nothing matters."
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replaying things I've done or said that were stupid or annoying
"replaying things I've done or said that were stupid or annoying"
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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 a failure
"I’m a failure"
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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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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'm not good enough at my job.
"I'm not good enough at my job."
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Loneliness sex money
"Loneliness sex money"
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I'm unable to help myself so I am unable to help anyone else and I need to help other people. I need to feel like I'm doing something. Anything.
"I'm unable to help myself so I am unable to help anyone else and I need to help other people. I need to feel like I'm doing something. Anything."
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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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Relationship and money problems
"Relationship and money problems"
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I’m just can’t get anything done.
"I’m just can’t get anything done."
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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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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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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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Wondering if there is healing for my frayed mind
"Wondering if there is healing for my frayed mind"
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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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Like i believe like dealing with government money or anything to deal with government will not make my future a quality future.sobibavoid things dealing with government money.
"Like i believe like dealing with government money or anything to deal with government will not make my future a quality future.sobibavoid things dealing with government money."
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Like I don't like government and making me feel like the money is not quality so I avoid anything with government money cause I believe like it will not be real if I use the money to build the house.
"Like I don't like government and making me feel like the money is not quality so I avoid anything with government money cause I believe like it will not be real if I use the money to build the house."
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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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What if my loved one dies
"What if my loved one dies"
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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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That my dog will die That my wife and I aren't in love anymore That I'm wasting my life That the world sucks That I will go to hell or that there is no God
"That my dog will die That my wife and I aren't in love anymore That I'm wasting my life That the world sucks That I will go to hell or that there is no God"
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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 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 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 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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Catastrophe
"Catastrophe"
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No one cares about me
"No one cares about me"
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In-laws
"In-laws"
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I ruin everything
"I ruin everything"
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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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Suffocating thoughts about someone I love, even though I know none of these thoughts are true.
"Suffocating thoughts about someone I love, even though I know none of these thoughts are true."
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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’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 not able to take care if my parents
"I'm not able to take care if my parents"
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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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No one cares about me
"No one cares about me"
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Loneliness
"Loneliness"
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Regretfulness
"Regretfulness"
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i'm afraid of being abducted by aliens
"i'm afraid of being abducted by aliens"
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someone leaking a private video of mine
"someone leaking a private video of mine"
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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’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 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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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 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 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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No one cares about me
"No one cares about me"
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Sadness
"Sadness"
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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 I alive, i should die, no one cares, if they did they can move on easy, im not important
"I am I alive, i should die, no one cares, if they did they can move on easy, im not important"
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Suicidal thoughts
"Suicidal 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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Gender dysphoria
"Gender dysphoria"
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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 past choices
"My past choices"
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I’m a failure
"I’m a failure"
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Problems
"Problems"
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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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Loss
"Loss"
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Regret
"Regret"
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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 feel like everyone hates me
"I feel like everyone hates 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’m a bad person
"I’m a bad person"
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death
"death"
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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’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 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 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 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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