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’ll never be able to do anything

" I’ll never be able to do anything"

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why i do things that i know is wrong , and then have to lie to get myself out of the situation

"why i do things that i know is wrong , and then have to lie to get myself out of the situation"

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Feeling like a failure

"Feeling like a failure"

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I’m a failure

"I’m a failure"

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Racism, weight low self esteem

"Racism, weight low self esteem"

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I’m a failure

"I’m a failure"

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harming others

"harming others"

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Killing desire

"Killing desire"

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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 wish I was dead

"I wish I was dead"

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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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My future

"My 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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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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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 can't take care of my little girl. I cannot afford my mortgage, power bill, needed home repairs and medical care. I could disappear and no one would really notice.

"I can't take care of my little girl. I cannot afford my mortgage, power bill, needed home repairs and medical care. I could disappear and no one would really notice."

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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’ll never be able to do anything

" I’ll never be able to do anything"

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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’m a failure

"I’m a failure"

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impending doom

"impending doom"

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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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everything i do is wrong

"everything i do is wrong"

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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’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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No one cares about me

"No one cares about me"

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I keep playing old conversations in my head and I sometimes think about the embarrassing things that happened to me

"I keep playing old conversations in my head and I sometimes think about the embarrassing things that happened to me"

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infisad

"infisad"

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I’m a failure

"I’m a failure"

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I am inadequate, and my creativity isn't unique or valuable

"I am inadequate, and my creativity isn't unique or valuable"

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I won't be able to make it on my own

"I won't be able to make it on my own"

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I will never be who i am supposed to be

"I will never be who i am supposed to be"

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I’m a failure

"I’m a failure"

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I am lazy

"I am lazy"

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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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constantemente pienso en suicidarme, en que mi familia se quitaría una carga de encima al no estar.

"constantemente pienso en suicidarme, en que mi familia se quitaría una carga de encima al no estar."

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fred

"fred"

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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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sex

"sex"

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I’m a failure

"I’m a failure"

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I hate myself

"I hate myself"

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Trusting my family from bad trama

"Trusting my family from bad trama"

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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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Getting the energy to want to be better

"Getting the energy to want to be better"

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I’ll never be able to do anything

" I’ll never be able to do anything"

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time for myself to solve multiple problems

"time for myself to solve multiple problems"

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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 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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How worthless I am to those around me.

"How worthless I am to those around 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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everything

"everything"

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Focusing

"Focusing"

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everything

"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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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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poison

"poison"

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I keep ruminating about negative events that happened in the past.

"I keep ruminating about negative events that happened in the past."

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I’ll never be able to do anything

" I’ll never be able to do anything"

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School, really. But I'm also really anxious about my friends and what other people think of me.

"School, really. But I'm also really anxious about my friends and what other people think of 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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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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Not doing enough in life

"Not doing enough in life"

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Everything

"Everything"

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I'm not good enough

"I'm not good enough"

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Letting go of my past

"Letting go of my past"

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my entire life thoughts from a small child to my adult years

"my entire life thoughts from a small child to my adult years"

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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’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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No one cares about me

"No one cares about me"

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Overthinking about someone,family issues,school,family,and my body.

"Overthinking about someone,family issues,school,family,and my body."

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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 am a piece of shit who has no significance.

"I am a piece of shit who has no significance."

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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 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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Suicide

"Suicide"

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Harming myself and running away

"Harming myself and running away"

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Harming myself and running away

"Harming myself and running away"

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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'm not good enough

"I'm not good enough"

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I'm fat

"I'm fat"

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I'm not good enough

"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’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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Maladaptive daydreaming

"Maladaptive daydreaming"

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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 think im a mistake in my family, i should leave the house, it would be better if i wasn't born so my dad wouldn't have had a heart problem, if i kill myself will my friends worry, do i even matter, this is hard life is very difficult, im iresponsible, im clumsy,

"i think im a mistake in my family, i should leave the house, it would be better if i wasn't born so my dad wouldn't have had a heart problem, if i kill myself will my friends worry, do i even matter, this is hard life is very difficult, im iresponsible, im clumsy,"

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Getting fired

"Getting fired"

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I'm a failure to everyone and No one loves me.

"I'm a failure to everyone and No one loves 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’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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No one cares about me

"No one cares about me"

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anxiety

"anxiety"

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Im behind everyone else

"Im behind everyone else"

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No one cares about me

"No one cares about me"

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grief

"grief"

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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 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 hurt people

"I hurt people"

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I’m a failure

"I’m a failure"

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It's a wide diversity of thoughts from ranging how people think and perceive me as a person.

"It's a wide diversity of thoughts from ranging how people think and perceive me as a person."

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I’m a failure

"I’m a failure"

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Feeling betrayed and lost. And afraid of what the future will be.

"Feeling betrayed and lost. And afraid of what the future will be."

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fear

"fear"

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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 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 fail at relationships with my fear of confrontation

"I fail at relationships with my fear of confrontation"

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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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school

"school"

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guilt

"guilt"

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Il losing interest in the sport I love. I don't know why

"Il losing interest in the sport I love. I don't know why"

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suicide

"suicide"

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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 bad person

"I’m a bad person"

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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 overwhelmed

"being overwhelmed"

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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 failure

"I’m a failure"

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I have no one

"I have no one"

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Stress, Family issues

"Stress, Family issues"

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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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anxiety

"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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I'm worried that kate doesn't like me.

"I'm worried that kate doesn't like me."

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Get into college and stressed about everything and anything

"Get into college and stressed about everything and 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’ll never be able to do anything

" I’ll never be able to do anything"

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why am I not good enough

"why am I 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 am going to go crazy

"I am going to go crazy"

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betrayal

"betrayal"

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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 matter what I do I end up isolating other people

"No matter what I do I end up isolating other people"

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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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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’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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Focusing on real life

"Focusing on real life"

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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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letting go of a past romantic partner

"letting go of a past romantic partner"

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