Thinking Trap
Balance the Thought
Helpful or Unhelpful
Thought or Feeling?
Mystery
100

Nothing ever goes the way I want it to.

Overgeneralizing

100

I will never be popular

I may not be liked by everyone, but I will find friends who really like me for who I am. Plus I have lots of family who love me

100

Everything sucks.

Unhelpful

100
Lonely
Feeling. What is a thought you have when you feel lonely?
100
What does CBT stand for?
Cognitive Behavior Therapy
200

I'm a loser and can't do anything right.

Negative naming

200
No one loves me.
It feels like no one loves me. I'm lonely right now.
200

I am so mad!

Can be helpful

200
I'm so sad; how could this happen?
Thought. What is the feeling?
200
What's your favorite kind of cheese?
Yum!
300
My classmates think I'm weird

Mind Reading

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.

Unhelpful. 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

I'm never going to have a girlfriend/boyfriend because I'm too awkward

Fortune Telling AND Negative Naming

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'm failing this class

A bit of both. Partly helpful because it recognizes that this is a feeling and not a fact. Feelings can 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 feel lonely, so I must have no friends.

Feelings as facts

500
Everyone thinks I am stupid.
It feels like people are judging me.
500

My friend is going to stop being my friend because we had a fight

Unhelpful. This is jumping to conclusions. People can have fights in healthy relationships!

500
I am worthless.
Thought. What is the feeling behind this thought?
500

Demonstrate your favorite dance move.

You are a rock star!

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