Reframe the Thought I
Reframe the Thought II
Rational or Irrational?
Thought or Feeling?
Mystery
100

I'm sad that I don't have many friends. People must not like me. 

I have some friends, so I know I can make more. It might just take some time. 

100
I will never find a place to live.
It is going to be hard to find a place to live. I need to ask for help. I probably won't find the perfect place at first.
100
This sucks.
Can be rational
100
Lonely
Feeling. What is a thought you have when you feel lonely?
100
What does CBT stand for?
Cognitive Behavior Therapy
200
Everyone is judging me. 

I'm assuming what others think. Most people are probably focused on themselves. 

200
No one loves me.
It feels like no one loves me. I'm lonely right now.
200
I am so mad!
Can be rational.
200
I'm so sad; how could this happen?
Thought. What is the feeling?
200
What's your favorite kind of cheese?
Yum!
300

I'm behind everyone else.

People have different timelines. I can focus on my own progress. 

300
I can't do this anymore.
It's so hard right now.
300
Katie didn't say hi to me this morning, she doesn't like me.
Not rational. What other reasons might she not say hi?
300
I'm going to punch someone in the face.
Thought. What feeling is behind this thought?
300
What is your favorite kind of pet?
So cute!
400

This is going to be a disaster. 

I'm worried it might go badly, but I don't actually know that yet. 

400
It won't ever change, why even bother?
It is frustrating how hard it is to get where I want to go.
400
It feels like I have nothing to live for.
Closer to rational. It recognizes that this is a feeling and not a fact. Feelings change!
400
Frustrated
Feeling. What would a thought be that goes with this feeling?
400
Would you rather be sticky for the rest of your life or itchy for the rest of your life?
Gross.
500

I'm lazy.

I've been having trouble getting started lately. 

500
Everyone thinks I am stupid.
It feels like people are judging me.
500
My girlfriend is going to break up with me because we had a fight.
Not rational. Healthy relationships fight. What is the bit of truth in this thought?
500
I am worthless.
Thought. What is the feeling behind this thought?
500
Demonstrate your favorite dance move.
You are a rock star!
M
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