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

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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My health
"My health"
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health
"health"
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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 can't stop thinking about how I wll die one day.
"I can't stop thinking about how I wll die one day."
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My own future
"My own future"
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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’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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Worry
"Worry"
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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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Worried
"Worried"
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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 overwhelmed
"Feeling overwhelmed"
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I’m a failure so I don’t even try something new
"I’m a failure so I don’t even try something new"
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If I reach out for help, someone will take my child away or my ex will use me needing help as ammunition to say I’m unfit and take my son
"If I reach out for help, someone will take my child away or my ex will use me needing help as ammunition to say I’m unfit and take my son"
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having to sleep with many women
"having to sleep with many women"
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No one cares about me
"No one cares about me"
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Fear of homelessness, chronic pain and joblessness
"Fear of homelessness, chronic pain and joblessness"
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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’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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Unnecessary thoughts about past and anxiety about future
"Unnecessary thoughts about past and anxiety about future"
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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 something is inside my house
"that something is inside my house"
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Death
"Death"
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Paranoia
"Paranoia"
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That I am failing my family because I can't make myself function like I need to. I am afraid my son who is 6 will never know what it's like to have a genuinely happy mother.
"That I am failing my family because I can't make myself function like I need to. I am afraid my son who is 6 will never know what it's like to have a genuinely happy mother."
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I'm ovethinking about my relationship, me as a person, and why I'm still here.
"I'm ovethinking about my relationship, me as a person, and why I'm still here."
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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’m a failure
"I’m a failure"
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Self-hatred
"Self-hatred"
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Death
"Death"
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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 feel empty. I feel lonely. I'm always so bored.
"I feel empty. I feel lonely. I'm always so bored."
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Scared of not being healthy
"Scared of not being healthy"
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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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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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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'll never be able to get a girlfriend
"I'll never be able to get a girlfriend"
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I won’t graduate
"I won’t graduate"
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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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Ugh I’m so annoying. No one likes. E
"Ugh I’m so annoying. No one likes. E"
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I did something bad or dumb
"I did something bad or dumb"
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I have nothing to do, there is not point in this activity
"I have nothing to do, there is not point in this activity"
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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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That my boyfriend has lost interest
"That my boyfriend has lost interest"
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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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Worried about staying safe while traveling
"Worried about staying safe while traveling"
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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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Will I be enough
"Will I be enough"
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Failure
"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'm worthless. I'll never be able to do anything. I'm scared something will happen to the people I love. No one cares about me. I will go crazy if I don't control my racing thoughts. Everyone would be better off if I were dead. I wish I could close my eyes and all the pain would go away.
"I'm worthless. I'll never be able to do anything. I'm scared something will happen to the people I love. No one cares about me. I will go crazy if I don't control my racing thoughts. Everyone would be better off if I were dead. I wish I could close my eyes and all the pain would go away."
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Something is wrong with me
"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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I want to die
"I want to die"
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I feel like I'm never going to feel better
"I feel like I'm never going to feel better"
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Estranged from children cutoff from grandchildren
"Estranged from children cutoff from grandchildren"
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Estrangement
"Estrangement"
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I am stuck and want to be somewhere else
"I am stuck and want to be somewhere else"
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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’ll never be able to do anything
" I’ll never be able to do anything"
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Am i doing it right
"Am i doing it right"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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Is life real
"Is life real"
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I'm struggling with being a parent , loving myself , fitting in with others and allowing others to mental and physical abuse me .
"I'm struggling with being a parent , loving myself , fitting in with others and allowing others to mental and physical abuse 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 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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You're such a Useless child...
"You're such a Useless child..."
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This muscle tension is killing me
"This muscle tension is killing 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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The past
"The past"
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Death
"Death"
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radim li nešto krivo
"radim li nešto krivo"
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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 failing as a parent.
"I'm failing as a parent."
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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 can't make it
"I can't make it"
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I can't do it
"I can't do it"
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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 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 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 should die because the world doesn't need me
"I should die because the world doesn't need me"
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I’m ugly
"I’m ugly"
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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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Added responsibilities at work
"Added responsibilities at work"
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im being bullied by my cousin callie cow, she haytes yaks 🥺
"im being bullied by my cousin callie cow, she haytes yaks 🥺"
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Everyone thinks I'm useless
"Everyone thinks I'm useless"
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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 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 fearful of the unknown
"I'm fearful of the unknown"
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I am worried about failing at my job
"I am worried about failing at my job"
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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 Esteem
"Self Esteem"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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Being a good mom
"Being a good mom"
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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 stupid
"i'm stupid"
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random thoughts of violence when i'm not a violent person
"random thoughts of violence when i'm not a violent person"
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Fear of abondenment. Even if I do good for my friends or in relationship am always getting dumped even if I have pure heart , putting efforts from pure heart
"Fear of abondenment. Even if I do good for my friends or in relationship am always getting dumped even if I have pure heart , putting efforts from pure heart"
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I will be broke and have to work hard to barely survive my whole life.
"I will be broke and have to work hard to barely survive my whole life."
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feeling guilty or selfish
"feeling guilty or selfish"
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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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school
"school"
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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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not being able to help a friend
"not being able to help a friend"
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That I won’t be able To continue riding horses -which is my life and passion- or if I do get to start riding again I’m going to be terrible because I’ve had so much time off
"That I won’t be able To continue riding horses -which is my life and passion- or if I do get to start riding again I’m going to be terrible because I’ve had so much time off"
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That it will never stop, I'll always feel this way
"That it will never stop, I'll always feel this way"
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No one cares about me
"No one cares about me"
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i’m not going to do well on my exams
"i’m not going to do well on my exams"
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school
"school"
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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 girlfriend might leave me.
"My girlfriend might leave 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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Any time something good happens or a pre planned trip/event, I think something fatal is going to happen. Any time something seems too good to be true I fear the worst.
"Any time something good happens or a pre planned trip/event, I think something fatal is going to happen. Any time something seems too good to be true I fear the worst."
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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 can't stop worrying about the smallest things
"i can't stop worrying about the smallest things"
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My father hates me
"My father hates me"
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I am not enough
"I am not enough"
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I lost my boyfriend
"I lost my boyfriend"
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There’s nothing left for me in life
"There’s nothing left for me in life"
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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 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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Everybody’s against me
"Everybody’s against me"
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afraid to sleep, fear something bad will happen to me
"afraid to sleep, fear something bad will happen to me"
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How could you abandon me
"How could you abandon me"
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Always thinking I'm going to be abandoned
"Always thinking I'm going to be abandoned"
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I worry that I'll never feel joy and be healthy again.
"I worry that I'll never feel joy and be healthy again."
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Everything
"Everything"
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panic
"panic"
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Death thoughts
"Death 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 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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Fear of failure
"Fear of failure"
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Work related stress
"Work related stress"
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My mom
"My mom"
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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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Overcoming Thoughts

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What Others Are Saying