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

Do I have a mental problem?
"Do I have a mental problem?"
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I care so much about what others think of me, and I feel like everyone thinks I’m weird.
"I care so much about what others think of me, and I feel like everyone thinks I’m weird."
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A person
"A person"
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I am failing as a mother and wife
"I am failing as a mother and wife"
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Not hurting myself
"Not hurting myself"
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hoplessness
"hoplessness"
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depression
"depression"
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School work
"School work"
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I am going to die alone
"I am going to die alone"
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wanting to restart my life, being reborn after death?
"wanting to restart my life, being reborn after death?"
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staying alive
"staying alive"
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trying to run my household why my mom is at work and dealing with a divorce to an emtionally abusive husband and trying to keep my sister's depression from getting worse because she has no therapist.
"trying to run my household why my mom is at work and dealing with a divorce to an emtionally abusive husband and trying to keep my sister's depression from getting worse because she has no therapist."
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confidence
"confidence"
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i feel like someone is watching me
"i feel like someone is watching me"
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I do not know what I want in life
"I do not know what I want in life"
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my problems aren't real and i'm just lazy and a coward
"my problems aren't real and i'm just lazy and a coward"
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Test1
"Test1"
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Finding a job.
"Finding a job."
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I am not good enough.
"I am not good enough."
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I’m not good enough
"I’m not good enough"
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I can't do my job because it makes me uncomfortable
"I can't do my job because it makes me uncomfortable"
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I am really afraid to start writing my big phd paper
"I am really afraid to start writing my big phd paper"
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I'm weak, why can't I just do the things that make me better, they're supposed to be easy for everyone else
"I'm weak, why can't I just do the things that make me better, they're supposed to be easy for everyone else"
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Financial Situation
"Financial Situation"
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No one likes me. Everyone hates me
"No one likes me. Everyone hates me"
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Not wanting to be here
"Not wanting to be here"
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Killing myself
"Killing myself"
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I want to kill myself.
"I want to kill myself."
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Death of me and leaving m y only child alone in this world
"Death of me and leaving m y only child alone in this world"
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SeLf harm
"SeLf harm"
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Feeling like something bad might happen
"Feeling like something bad might happen"
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Friends
"Friends"
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the thought of being alone, being stuck, my unsure future
"the thought of being alone, being stuck, my unsure future"
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I have no purpose or reason to live
"I have no purpose or reason to live"
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My relationship
"My relationship"
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Fear of getting sick again
"Fear of getting sick again"
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I may Get Sick
"I may Get Sick"
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I think I constantly mess things up all the time when it could have easily been avoided
"I think I constantly mess things up all the time when it could have easily been avoided"
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Anger
"Anger"
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I can't fall in love
"I can't fall in love"
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Why can't I get anything right
"Why can't I get anything right"
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de que me alejen de la persona que e gusta y qu amo, de hacer algo que no quiero de hacerle caso a las voces de mi cabeza, miedo a todo a no pasar de semestre por no tener cierta concentracion quiero salir corriendo y no saber nada de mi familia tengo tanto miedo de ser yo, de que despues de que se enteren en realidad quien es mi novio me alejen de el tengo miedo a todo lo que me vallan a decir e ya no ser yo de que un dia me levante y no pueda reconocerme de como soy aun mas de lo que yae siento pesima conmigo misma soy la peor persona del mundo que solo hace daño a los demas
"de que me alejen de la persona que e gusta y qu amo, de hacer algo que no quiero de hacerle caso a las voces de mi cabeza, miedo a todo a no pasar de semestre por no tener cierta concentracion quiero salir corriendo y no saber nada de mi familia tengo tanto miedo de ser yo, de que despues de que se enteren en realidad quien es mi novio me alejen de el tengo miedo a todo lo que me vallan a decir e ya no ser yo de que un dia me levante y no pueda reconocerme de como soy aun mas de lo que yae siento pesima conmigo misma soy la peor persona del mundo que solo hace daño a los demas"
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I am afraid that I am driving Alex away from me.
"I am afraid that I am driving Alex away from me."
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My dad passing awsy
"My dad passing awsy"
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to stay focus on task
"to stay focus on task"
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I got scared my significant other would leave me if i asked to move in together
"I got scared my significant other would leave me if i asked to move in together"
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Friendship
"Friendship"
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Feeling alone
"Feeling alone"
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Feeling alone
"Feeling alone"
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I am wrong and everyone is right
"I am wrong and everyone is right"
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I struggle most with the feeling that ill never find love and that im not needed
"I struggle most with the feeling that ill never find love and that im not needed"
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Seeing people I don't want to see.
"Seeing people I don't want to see."
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other effect ways to help med ovecrome TRD
"other effect ways to help med ovecrome TRD"
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finding ways to help with TRD
"finding ways to help with TRD"
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I feel like I'm going mad. I feel like I'm a bad person and I have no control over my life. Sometimes I feel like I'm living in a dream, and it psychs me out to a point where I feel like nothing around me is real, so everything I do is worthless.
"I feel like I'm going mad. I feel like I'm a bad person and I have no control over my life. Sometimes I feel like I'm living in a dream, and it psychs me out to a point where I feel like nothing around me is real, so everything I do is worthless."
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Failure and worthless
"Failure and worthless"
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Hopelessness worthlessness
"Hopelessness worthlessness"
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I don’t know what I need.
"I don’t know what I need."
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I’ll never amount to anything and my life will have no significance to anyone or anything.
"I’ll never amount to anything and my life will have no significance to anyone or anything."
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I will never get married and no man would settle for me
"I will never get married and no man would settle for me"
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i perceive things differently and that makes it very hard to live with family
"i perceive things differently and that makes it very hard to live with family"
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I’m scared of bad medical results
"I’m scared of bad medical results"
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I am scared of bad medical results
"I am scared of bad medical results"
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My mom simply sits in the same couch every day and does not care of others including me.
"My mom simply sits in the same couch every day and does not care of others including me."
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Making a money mistake
"Making a money mistake"
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Abc
"Abc"
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Overthinkinh
"Overthinkinh"
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Tired
"Tired"
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Overthinking, feeling insecure, feeling empty, feeling that im not enough, fear that i'm not talented
"Overthinking, feeling insecure, feeling empty, feeling that im not enough, fear that i'm not talented"
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Issues with getting my medications
"Issues with getting my medications"
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My son
"My son"
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Feeling like all my friends don't need me
"Feeling like all my friends don't need me"
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Anger for being controlled
"Anger for being controlled"
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Overcoming Thoughts

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What Others Are Saying