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

being useless
"being useless"
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what subject i should take in 8th grade
"what subject i should take in 8th grade"
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Not feeling good enough
"Not feeling good enough"
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Husband cheating
"Husband cheating"
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I should eat
"I should eat"
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If I’m happy
"If I’m happy"
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Feeling hopeless massive headache body pain
"Feeling hopeless massive headache body pain"
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Am I really parenting because I haven't felt like I withdraw because I can't feel anything.
"Am I really parenting because I haven't felt like I withdraw because I can't feel anything."
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Overthinking at night
"Overthinking at night"
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Understanding now everyone is againts me or wanting to hurt me and the way I’m acting is causing them to react
"Understanding now everyone is againts me or wanting to hurt me and the way I’m acting is causing them to react"
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The thought that I don't belong here.
"The thought that I don't belong here."
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Abusive relationship
"Abusive relationship"
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is this just all my emotions?
"is this just all my emotions?"
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love
"love"
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Vomiting to feel better
"Vomiting to feel better"
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Never being good enough
"Never being good enough"
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Fears of leaving my room and answering my phone.
"Fears of leaving my room and answering my phone."
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I feel like I am too much for anybody
"I feel like I am too much for anybody"
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Bad things I’ve done in my past and things that happened to me as a child
"Bad things I’ve done in my past and things that happened to me as a child"
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worried im going to die
"worried im going to die"
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I don’t think I belong here
"I don’t think I belong here"
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Relationship
"Relationship"
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It feels like the air I breathe is contaminated. I wanna give up again. I feel like I'm suffocating.
"It feels like the air I breathe is contaminated. I wanna give up again. I feel like I'm suffocating."
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losing my kids and home
"losing my kids and home"
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i don’t wanna live, i’m not wanted
"i don’t wanna live, i’m not wanted"
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i wanna die but i don’t wanna let my family and people i know live the consequences of someone they know committing suicide
"i wanna die but i don’t wanna let my family and people i know live the consequences of someone they know committing suicide"
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people think i’m weird and ugly plus i’m really awkward so they hate me
"people think i’m weird and ugly plus i’m really awkward so they hate me"
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people hate me
"people hate me"
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I want a blade to stop the drowning feeling.
"I want a blade to stop the drowning feeling."
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my relationship
"my relationship"
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That I wasn’t a good mom because my son is a substance user and he’s homeless and missing. Some days I’m just empty and irritable. I spend a lot of time going over the past.
"That I wasn’t a good mom because my son is a substance user and he’s homeless and missing. Some days I’m just empty and irritable. I spend a lot of time going over the past."
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That I have not secured my family's future the way I desire and should be able to.
"That I have not secured my family's future the way I desire and should be able to."
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A woman
"A woman"
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Suicidal thoughts
"Suicidal thoughts"
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Something going wrong
"Something going wrong"
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feeling like I have no control over anything
"feeling like I have no control over anything"
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Death
"Death"
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Big changes
"Big changes"
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My school right now I have a lot of missing assignments I don't know what happened to me I was a good student before but it all changed when my dad died. All of us changed. I'm so so so scared of how will my mom react to my grades I just wanna removed myself.
"My school right now I have a lot of missing assignments I don't know what happened to me I was a good student before but it all changed when my dad died. All of us changed. I'm so so so scared of how will my mom react to my grades I just wanna removed myself."
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Dogs barking
"Dogs barking"
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If she really likes me
"If she really likes me"
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Negative things about everything
"Negative things about everything"
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I’m tired of life
"I’m tired of life"
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Always afraid that I will forget to do something
"Always afraid that I will forget to do something"
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Keeping myself alive
"Keeping myself alive"
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Suicidal thoughts and thinking I am a failure
"Suicidal thoughts and thinking I am a failure"
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I let my mother down
"I let my mother down"
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i hate myself and all i cause is just misery to myself and people around me.
"i hate myself and all i cause is just misery to myself and people around me."
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People
"People"
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My thoughts
"My thoughts"
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Saya tidak mempunyai teman disekolah itu yang sedang saya pikirkan dan saya bingung kedepannya
"Saya tidak mempunyai teman disekolah itu yang sedang saya pikirkan dan saya bingung kedepannya"
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College
"College"
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I always failed to keep up with my word. I lost my parents trust .I hate myself for doing this, I don't know what is my purpose of living now. I feel shame of myself.
"I always failed to keep up with my word. I lost my parents trust .I hate myself for doing this, I don't know what is my purpose of living now. I feel shame of myself."
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Why was I not enough in my relationship
"Why was I not enough in my relationship"
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How terrible my body looks
"How terrible my body looks"
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Worry about money and health
"Worry about money and health"
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My boyfriend is locked up and I'm not sure what's going to happen. This is the first time I've been away from him and my heart is broke and my mind won't stop racing.
"My boyfriend is locked up and I'm not sure what's going to happen. This is the first time I've been away from him and my heart is broke and my mind won't stop racing."
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breakup and old memories
"breakup and old memories"
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nihilistic
"nihilistic"
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My husband was unfaithful
"My husband was unfaithful"
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About my darkest past, and I feel guilty to my girlfriend to not tell her, and not be honest with her.
"About my darkest past, and I feel guilty to my girlfriend to not tell her, and not be honest with her."
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being happy is the ability to be perfect without overexaggeration .
"being happy is the ability to be perfect without overexaggeration ."
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i wanna die
"i wanna die"
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My parents don't care about me.
"My parents don't care about me."
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i lost my friends and my grandma, i dont know how to get ut of bed or do my work,
"i lost my friends and my grandma, i dont know how to get ut of bed or do my work,"
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Feeling lost
"Feeling lost"
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Death
"Death"
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Sometimes I feel like I can do it but what will others think of me
"Sometimes I feel like I can do it but what will others think of me"
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Nothing going right. I want to give up on everything
"Nothing going right. I want to give up on everything"
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I am a loser
"I am a loser"
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I worry I’m annoying to everyone else I meet.
"I worry I’m annoying to everyone else I meet."
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academic pressure, peer pressure, relationship with others
"academic pressure, peer pressure, relationship with others"
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Death
"Death"
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Feeling crazy
"Feeling crazy"
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test
"test"
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Being unworthy and misjudged
"Being unworthy and misjudged"
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I am worthless
"I am worthless"
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i'm disappointed by how my life is turning out
"i'm disappointed by how my life is turning out"
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Death
"Death"
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how exceptionally lonely I’ve felt since moving from the city nearly 2 years ago, and how deeply I miss Mom
"how exceptionally lonely I’ve felt since moving from the city nearly 2 years ago, and how deeply I miss Mom"
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Overcoming Thoughts

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What Others Are Saying