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’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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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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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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Disgust
"Disgust"
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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 feel hopeless for the future, I can't keep up with my friendships, and my gender dysphoria is worrying me
"I feel hopeless for the future, I can't keep up with my friendships, and my gender dysphoria is worrying 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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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’m a failure
"I’m a failure"
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I’m a failure
"I’m a failure"
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Thinking that my friends are going to forget about me over summer break and that they don't want to text me as much anymore
"Thinking that my friends are going to forget about me over summer break and that they don't want to text me as much anymore"
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Functioning
"Functioning"
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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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Fear of a loved one leaving or hating me
"Fear of a loved one leaving or hating 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 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 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 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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Does he love me
"Does he love me"
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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 lost someone who I was loved
"I lost someone who I was loved"
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Relationship
"Relationship"
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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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not being able to spend time with my friend
"not being able to spend time with my friend"
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the thoughts on my mind are so many, I feel like drowning
"the thoughts on my mind are so many, I feel like drowning"
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I hate myself
"I hate myself"
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Not understood
"Not understood"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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Doing harmful things to myself or others
"Doing harmful things to myself or others"
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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 family breaking
"My family breaking"
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Fear of aging and losing parents
"Fear of aging and losing parents"
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Overthinking everything
"Overthinking everything"
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Why is being bipolar so hard
"Why is being bipolar so hard"
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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 feel like i cant continue my life because im gonna die anyways and i will never be able to be happy cause i dont belong here
"i feel like i cant continue my life because im gonna die anyways and i will never be able to be happy cause i dont belong here"
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I’ll never be able to do anything
" I’ll never be able to do anything"
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Guilt
"Guilt"
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Fear that I'm not good enough
"Fear that I'm not good enough"
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i’m a weak person person
"i’m a weak person person"
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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’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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People thinking I'm weird, people talking about me and laughing behind my back, I'm a failure, I'm not good enough, I can't do this
"People thinking I'm weird, people talking about me and laughing behind my back, I'm a failure, I'm not good enough, I can't do this"
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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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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'm worthless. I'm imperfect. Everybody hates me. I wish I wasn't born. I wish that mom loves me. I hate myself.
"I'm worthless. I'm imperfect. Everybody hates me. I wish I wasn't born. I wish that mom loves me. I hate myself."
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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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hating myself
"hating myself"
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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’ll never be able to do anything
" I’ll never be able to do anything"
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I don't know when something bad will happen, but I know it will
"I don't know when something bad will happen, but I know it will"
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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’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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Many things that just been occurring in ny life.
"Many things that just been occurring in ny life."
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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 don’t have the motivation for my school work
"I don’t have the motivation for my school 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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Can’t Stop smoking weed.
"Can’t Stop smoking weed."
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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 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 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 want to feel something
"I want to feel something"
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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 can't do my work. I'll never be able to finish
"I can't do my work. I'll never be able to finish"
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No one cares about me
"No one cares about me"
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No one wants me for who I am
"No one wants me for who I am"
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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 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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أنا سلبي و كسول
"أنا سلبي و كسول"
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Afraid that my fiance is leaving me
"Afraid that my fiance is leaving 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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مانبيش نعيش باقي حياتي راقد و تعيس و سلبي
"مانبيش نعيش باقي حياتي راقد و تعيس و سلبي"
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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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Financial
"Financial"
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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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Thinking about a tragedy happening in the future
"Thinking about a tragedy happening in the future"
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Something I did as a child
"Something I did as a child"
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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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Human are pathetic
"Human are pathetic"
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Anxiety
"Anxiety"
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Worthlessness
"Worthlessness"
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honestly i feel like everything not knowing what i want for real, feeling of loneliness, emotional tired, physically tired, and mentally tired too
"honestly i feel like everything not knowing what i want for real, feeling of loneliness, emotional tired, physically tired, and mentally tired too"
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I am stressed about leaving for 9 weeks and getting everything done in time
"I am stressed about leaving for 9 weeks and getting everything done in time"
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I am not good enough to keep friends around
"I am not good enough to keep friends around"
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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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My relationship and myself
"My relationship and myself"
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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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Toxic things my friends say to me
"Toxic things my friends say to 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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self destructive
"self destructive"
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No one cares about me
"No one cares about me"
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I’m trying so hard to make everyone smile. I’m trying so goddamn hard to please everyone, but nothing seems to work. I’m just a joke to everyone. I know they don’t actually care about me. My boyfriend is definitely with me for the sex. Then again.. he does love me. I just struggle to believe it. Past ex’s and all. I don’t know. I guess he cares.. but everyone else? Probably. Probably not. Who knows? I’m just a dumbass teenager who has no clue what to do with life. Moving out of my moms was a fucking ACHIEVEMENT. I’m struggling though, but Zac (my boyfriend) is here with me for support. I love him. I do. Genuinely. He makes me wanna stay alive. He’s my life support. He’s my world. My angel. My everything. Everyday I struggle, and then I see his smile and I wanna hold him and tell him how much he means to me. He’s been through a hell of a lot worse than I have, so I give him all of my love. Well, not all. Most. I try. I do love him, but it’s just hard to love people, when I’ve been so neglected and devoid of love most of my life. I wanna marry him one day. He’s so perfect. Genuinely. So perfect. I love him.
"I’m trying so hard to make everyone smile. I’m trying so goddamn hard to please everyone, but nothing seems to work. I’m just a joke to everyone. I know they don’t actually care about me. My boyfriend is definitely with me for the sex. Then again.. he does love me. I just struggle to believe it. Past ex’s and all. I don’t know. I guess he cares.. but everyone else? Probably. Probably not. Who knows? I’m just a dumbass teenager who has no clue what to do with life. Moving out of my moms was a fucking ACHIEVEMENT. I’m struggling though, but Zac (my boyfriend) is here with me for support. I love him. I do. Genuinely. He makes me wanna stay alive. He’s my life support. He’s my world. My angel. My everything. Everyday I struggle, and then I see his smile and I wanna hold him and tell him how much he means to me. He’s been through a hell of a lot worse than I have, so I give him all of my love. Well, not all. Most. I try. I do love him, but it’s just hard to love people, when I’ve been so neglected and devoid of love most of my life. I wanna marry him one day. He’s so perfect. Genuinely. So perfect. I love him."
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i hate the people i’m in relationship with
"i hate the people i’m in relationship with"
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I’m a failure
"I’m a failure"
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Why can't I stop choosing to do the wrong thing
"Why can't I stop choosing to do the wrong thing"
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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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Feelings of inadequacy in several areas in my life
"Feelings of inadequacy in several areas in my life"
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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’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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I'm fat, I hate my life, Sleep
"I'm fat, I hate my life, Sleep"
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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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Bad marrige
"Bad marrige"
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My family
"My family"
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I’m a failure
"I’m a failure"
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Pendidikan dan Pribadi
"Pendidikan dan Pribadi"
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How my mood changes so much
"How my mood changes so much"
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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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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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Relationship
"Relationship"
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Achieving work targets
"Achieving work targets"
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I’m a failure
"I’m a failure"
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There must be something wrong with me nobody wants me.
"There must be something wrong with me nobody wants me."
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extreme fear of losing someone
"extreme fear of losing someone"
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Why won't my husband trust me and what I say
"Why won't my husband trust me and what I say"
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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 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 parents will die, I can't complete things I start, my dog will die, something bad will happen to my sisters, all the problems with the house, my dad not being able to retire, my mother's health
"My parents will die, I can't complete things I start, my dog will die, something bad will happen to my sisters, all the problems with the house, my dad not being able to retire, my mother's health"
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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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Toil for the future, whose fate I do not know
"Toil for the future, whose fate I do not know"
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I dont know who I am anymore
"I dont know who I am anymore"
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Death anxiety
"Death anxiety"
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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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