Reframe
Make it positive:
"I'm so stupid!"
I made a mistake but I can fix this.
Makes you think others need to change who they are to make you happy and they will change if you pressure them enough.
What is Change Em' Charlie
I sit at an empty table at lunch. No one joins me. I feel like no one sees me. "No one wants to be my friend."
Emotional Reasoning
ANT stands for what?
Automatic negative thoughts make us feel anxious.
True.
"They did it first!"
"I'm in charge of my actions".
Makes big problems seem small.
Minimizing Maddie
My friend tripped and fell in the hallway. I should have been walking beside them to help them.
Shoulda' Steve
Can we control having automatic negative thoughts?
No. They are AUTOMATIC, so they happen immediately without having time to plan.
It is always your fault if someone you know doesn't speak to you.
False.
No fair! I deserve the same thing as he got.
Everyone is different and earns privileges in their own time.
Guessing about what is going on without knowing any of the facts
Jumping to Conclusions Jazz
My mom isn't answering my texts. She probably got in a car wreck!
Catastrophizing
Are you responsible for your actions when you are acting on an automatic negative thought?
Yes. We are always responsible for our actions. We have a choice of whether or not to act on our thought.
Thinking I am always right is an automatic negative thought.
True. Always Right Ron makes you think you are always right.
It's my fault that my parents are fighting.
Things happen in life. I don't control other people.
Guessing the thoughts and feelings of others without any proof.
Mind Reading Marty
Johnny gets to have a fidget spinner in class but no one else does. It isn't fair!
Not Fair Frank!
Can you change an automatic negative thought.
Yes. You can stop the thought and question it to see if it is true or not. If it isn't true you can change the thought.
Thinking that real problems are not a big deal is a helpful.
False. Minimizing makes you ignore big problems or see them as small problems which can cause you to get hurt.
I forgot my backpack. My whole day is ruined!
I forgot my backpack but there are also some good things about today.
Feelings are seen as truth
Emotional Reasoning Ellie
Overgeneralizing
Are automatic negative thoughts always bad?
No. Automatic negative thoughts can help us stay safe. They are only bad if they aren't true or helpful.
I can know what someone is thinking or feeling by guessing.
False. This is called Mind Reading...and I can't know someone else's thoughts or feelings.