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

Depression
"Depression"
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Covid19
"Covid19"
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My boyfriend cheating on me
"My boyfriend cheating on me"
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Loneliness lack of purpose
"Loneliness lack of purpose"
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If something bad happened with my past
"If something bad happened with my past"
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Life
"Life"
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i won’t be cool enough or fun enough to make any friends.
"i won’t be cool enough or fun enough to make any friends."
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The thought that I dont have much to prove and what I try to do to better within myself is not good enough for the people around me.
"The thought that I dont have much to prove and what I try to do to better within myself is not good enough for the people around me."
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I’m worthless
"I’m worthless"
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Anxiety
"Anxiety"
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Anxious all the time and about the future, obsessed with certain things, think there's something wrong with me
"Anxious all the time and about the future, obsessed with certain things, think there's something wrong with me"
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My job sucks and I'm terrible
"My job sucks and I'm terrible"
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Lack of emotion
"Lack of emotion"
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i am wanting to bash the shit out off this one person and it's driving me crazy
"i am wanting to bash the shit out off this one person and it's driving me crazy"
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I am afraid to write my research paper very badly
"I am afraid to write my research paper very badly"
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I think im dying
"I think im dying"
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people i dont know very well hate me, want to hurt me, want me to hurt myself
"people i dont know very well hate me, want to hurt me, want me to hurt myself"
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I'll never be good enough. I can't do anything right.
"I'll never be good enough. I can't do anything right."
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I’m selfish
"I’m selfish"
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Finances
"Finances"
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No longer live in my place in Tahoe
"No longer live in my place in Tahoe"
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Feeling worthless and misaligned at the value I provide at work
"Feeling worthless and misaligned at the value I provide at work"
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future for my children
"future for my children"
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Worrying about health because of a small thing
"Worrying about health because of a small thing"
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Why do I constantly stress and worry about yet still avoid getting tasks on my “To Do” list done, even though I know exactly how to do them?!
"Why do I constantly stress and worry about yet still avoid getting tasks on my “To Do” list done, even though I know exactly how to do them?!"
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i feel numb im not in the right place to start college
"i feel numb im not in the right place to start college"
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I mess everything up
"I mess everything up"
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I'm tired and feel I can't say no
"I'm tired and feel I can't say no"
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People treating me bad
"People treating me bad"
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Stressed with work
"Stressed with work"
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Staying clean and sober
"Staying clean and sober"
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Drowning
"Drowning"
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thoughts of not being a good person towards my family and sexual thoughts,if im too good stuff will happen to me
"thoughts of not being a good person towards my family and sexual thoughts,if im too good stuff will happen to me"
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Growing old
"Growing old"
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Mice
"Mice"
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Can’t shut my brain off
"Can’t shut my brain off"
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Feeling stuck
"Feeling stuck"
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Feeling like a loser
"Feeling like a loser"
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Grief
"Grief"
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Sadness
"Sadness"
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What others will think about me
"What others will think about me"
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Relationship
"Relationship"
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I try hard most of the time and try to help the people around, but I don’t think I can keep going on. I’m just to tired now.
"I try hard most of the time and try to help the people around, but I don’t think I can keep going on. I’m just to tired now."
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Not sure if your capable of overcoming the trials life throws at you.
"Not sure if your capable of overcoming the trials life throws at you."
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I am a failure
"I am a failure"
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Why do i worry all the time
"Why do i worry all the time"
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Happiness
"Happiness"
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Spiraling about my mental health
"Spiraling about my mental health"
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jealousy of people around me
"jealousy of people around me"
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being successful like others in my family
"being successful like others in my family"
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Will I be still an outstanding student if we go face to face class? Will I be able to answer such sudden question? would they be still like if in the latter times?
"Will I be still an outstanding student if we go face to face class? Will I be able to answer such sudden question? would they be still like if in the latter times?"
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Not deserving the job I have and how others think of me
"Not deserving the job I have and how others think of me"
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I feel like i’m A bad person and I can’t tell if i’m toxic or if people around me are.
"I feel like i’m A bad person and I can’t tell if i’m toxic or if people around me are."
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I won’t do well in economics and accounting.
"I won’t do well in economics and accounting."
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I have intrusive thoughts about saying offensive things.
"I have intrusive thoughts about saying offensive things."
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I didn’t sleep last night
"I didn’t sleep last night"
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Being worthwhile
"Being worthwhile"
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A person doesn't leave my mind And all explanation possibilities of everything happened
"A person doesn't leave my mind And all explanation possibilities of everything happened"
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Losing
"Losing"
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isolation
"isolation"
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Failuresf
"Failuresf"
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Social situation
"Social situation"
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I want to disappear
"I want to disappear"
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Work relationships
"Work relationships"
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i am afraid
"i am afraid"
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Future
"Future"
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If I made a mistake in the past
"If I made a mistake in the past"
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My boyfriend not having sex with me
"My boyfriend not having sex with me"
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I want answer of rejection and whether am I used
"I want answer of rejection and whether am I used"
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can't stans Breakup
"can't stans Breakup"
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No control of what my body feels.
"No control of what my body feels."
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My mind
"My mind"
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My health
"My health"
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There is no point to existence
"There is no point to existence"
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I am a fraud to apply to Scrum master jobs
"I am a fraud to apply to Scrum master jobs"
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That I'll be attacked when going outside
"That I'll be attacked when going outside"
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Being crazy
"Being crazy"
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I feel lost and alone.
"I feel lost and alone."
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I HAVE NO PURPOSE
"I HAVE NO PURPOSE"
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there are bugs under my skin and someone is going to kill me
"there are bugs under my skin and someone is going to kill me"
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I don’t see a way out of this way of living
"I don’t see a way out of this way of living"
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I don’t see a way out of this
"I don’t see a way out of this"
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i hate myself and i wish i didnt exist
"i hate myself and i wish i didnt exist"
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I'm useless and worthless how do people even like me are they just pretending?
"I'm useless and worthless how do people even like me are they just pretending?"
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Hopelessness
"Hopelessness"
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What to do in my life
"What to do in my life"
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Terrified of sucide
"Terrified of sucide"
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I am scared something bad will happen
"I am scared something bad will happen"
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Overcoming Thoughts

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What Others Are Saying