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

Upset house
"Upset house"
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I'm not good enough
"I'm not good enough"
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I don't want to study, can't concentrate, my exam is in 2 hours and I don't even know half the portions..if I fail il have to write the 5 modules next semester but I don't want to fail.. but since I havnt studies shit I'm sure I will. I just want to stop studying, roam around free, no tension no strings attached
"I don't want to study, can't concentrate, my exam is in 2 hours and I don't even know half the portions..if I fail il have to write the 5 modules next semester but I don't want to fail.. but since I havnt studies shit I'm sure I will. I just want to stop studying, roam around free, no tension no strings attached"
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Relationship
"Relationship"
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Alone
"Alone"
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I am gilty because my dog is euthanise
"I am gilty because my dog is euthanise"
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life is too much trouble
"life is too much trouble"
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Sickness and isolation
"Sickness and isolation"
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I’m so overwhelmed with the thoughts of school starting and how my body looks
"I’m so overwhelmed with the thoughts of school starting and how my body looks"
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I want to kill myself
"I want to kill myself"
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Depressed
"Depressed"
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Whether or not to break up with my boyfriend and getting over the loss of my mom
"Whether or not to break up with my boyfriend and getting over the loss of my mom"
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Desolacion
"Desolacion"
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Co worker doesn't want anything to do with me
"Co worker doesn't want anything to do with me"
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I'm ugly
"I'm ugly"
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Que algo malo me va o va a pasar
"Que algo malo me va o va a pasar"
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I’m not good enough
"I’m not good enough"
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Being overwhelmed
"Being overwhelmed"
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He's going to think I'm crazy
"He's going to think I'm crazy"
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Fixing relationship
"Fixing relationship"
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I’m empty. I’d like to die but there’s too many people relying on me. I hate almost everyone around me though. I find so little pleasure in life. And I feel guilty for feeling this way. I try so hard to stay busy/distracted/make it seem like all things are well… I’m so tired of it. But I have no answers when people ask me why I’m sad or am this way… I just am.
"I’m empty. I’d like to die but there’s too many people relying on me. I hate almost everyone around me though. I find so little pleasure in life. And I feel guilty for feeling this way. I try so hard to stay busy/distracted/make it seem like all things are well… I’m so tired of it. But I have no answers when people ask me why I’m sad or am this way… I just am."
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He’s cheating on me
"He’s cheating on me"
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I feel cold most of the time.
"I feel cold most of the time."
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Law school and legal career
"Law school and legal career"
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Thought of failure in my career life. And my rude behavior.
"Thought of failure in my career life. And my rude behavior."
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Hadiya
"Hadiya"
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Negative thinking
"Negative thinking"
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Everything, being alone, bad family, financial stress, having no one, not eating enough,
"Everything, being alone, bad family, financial stress, having no one, not eating enough,"
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being alone
"being alone"
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I’m worthless
"I’m worthless"
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i miss my girlfriend who committed suicide
"i miss my girlfriend who committed suicide"
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im bored and i nothing makes happy
"im bored and i nothing makes happy"
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I don't know correctly what I feel I wanted to cry and angry about myself being worthless and such a useless
"I don't know correctly what I feel I wanted to cry and angry about myself being worthless and such a useless"
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I don't know correctly I feel like I want cry and angry about myself and worth
"I don't know correctly I feel like I want cry and angry about myself and worth"
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:(
":("
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College
"College"
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Relationship with spouse
"Relationship with spouse"
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What if I failed to get a job.
"What if I failed to get a job."
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I'm tired
"I'm tired"
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Ruining my relationships with my kids
"Ruining my relationships with my kids"
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sad
"sad"
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When will the depression end.
"When will the depression end."
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Dying
"Dying"
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That one day I will die and leave my daughter
"That one day I will die and leave my daughter"
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-thoughts of hopelessness -thoughts of fear Constant worry Thoughts of the loved ones I lost
"-thoughts of hopelessness -thoughts of fear Constant worry Thoughts of the loved ones I lost"
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I feel like I don’t fit in anywhere. I get serious FOMO and really want to reach out to people but I shut down when I’m in public. I used to think it was me being a shy person but I think it’s more because I can never seem to get thoughts out of my head. When I talk to people I always replay the conversation back and analyse it.
"I feel like I don’t fit in anywhere. I get serious FOMO and really want to reach out to people but I shut down when I’m in public. I used to think it was me being a shy person but I think it’s more because I can never seem to get thoughts out of my head. When I talk to people I always replay the conversation back and analyse it."
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Life is a game we are chose to play and sometimes i just dont feel like playing anymore.
"Life is a game we are chose to play and sometimes i just dont feel like playing anymore."
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I'm an outcast
"I'm an outcast"
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Work issues
"Work issues"
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I think about my future class mate ,I really like her but she left school
"I think about my future class mate ,I really like her but she left school"
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I can't sleep at night easily
"I can't sleep at night easily"
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you can't be loved in this condition
"you can't be loved in this condition"
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being happy without feeling guilty
"being happy without feeling guilty"
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I'm an outcast
"I'm an outcast"
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Everything
"Everything"
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Death
"Death"
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I feel like I weigh everyone around me down
"I feel like I weigh everyone around me down"
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I don’t want the be here
"I don’t want the be here"
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Fighting my anxiety
"Fighting my anxiety"
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LA SOLEDAD
"LA SOLEDAD"
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I won't be accepted in a workplace
"I won't be accepted in a workplace"
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What should I do
"What should I do"
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I feel like I have no purpose in life
"I feel like I have no purpose in life"
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intrusive thoughts
"intrusive thoughts"
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not committing souaside
"not committing souaside"
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I'm being overdramatic about what's going on with me
"I'm being overdramatic about what's going on with me"
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that I'm a liar for labelling what I currently believe to be trauma as trauma
"that I'm a liar for labelling what I currently believe to be trauma as trauma"
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my mom she is just horrible
"my mom she is just horrible"
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Depression
"Depression"
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I feel blocked from being able to enjoy life like other people do. I feel nervous and like life is unimportant
"I feel blocked from being able to enjoy life like other people do. I feel nervous and like life is unimportant"
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No matter how much therapy I do or how much medication I take, my mental health issues will always be with me in the back of my mind.
"No matter how much therapy I do or how much medication I take, my mental health issues will always be with me in the back of my mind."
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Life
"Life"
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I’m stuck in depression
"I’m stuck in depression"
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disagreement with wife
"disagreement with wife"
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suicide
"suicide"
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I will go crazy if I don't slow down work schedule
"I will go crazy if I don't slow down work schedule"
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Soouse
"Soouse"
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I keep having trouble with my job but can’t afford to quit
"I keep having trouble with my job but can’t afford to quit"
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Being a mistake and thinking I shouldn't have been born
"Being a mistake and thinking I shouldn't have been born"
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This ass just too big.
"This ass just too big."
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Overcoming Thoughts

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What Others Are Saying