WHAT IS A THOUGHT?
“I feel sad” — is this a thought or feeling?
What is a feeling?
What question helps us go deeper into a thought?
What is “If this were true, why would it upset me?”
They didn’t text back, they must be mad at me”
What is mind reading?
“I never do anything right” — realistic or not?
What is not realistic?
What is a core belief?
What is a deep belief we have about ourselves (like “I’m not good enough”)?
“Nobody likes me” — thought or feeling?
What is a thought?
Thought: “I didn’t get picked”
Why might that upset someone?
What is “It means I’m not good enough” (or similar)
“If I mess up, everything will be ruined forever”
What is catastrophizing?
What’s one question we can ask to challenge a thought?
What is
Which is a core belief?
A. “I’m nervous”
B. “I’m not good enough”
C. “I have a test”
A: What is “I’m not good enough”?
“I’m going to mess this up” — what is it?
What is a thought?
Thought: “My friend ignored me”
Go ONE level deeper
What is “They don’t like me”
"I should be in PHP by now."
Should Statements
Give one piece of evidence AGAINST:
“I’m bad at everything”
What is any example of success (school, hobbies, etc.)
Match this thought to a belief:
“I didn’t get invited”
What is “I’m not important” or “I’m not liked”
Which one is a THOUGHT:
A. Nervous
B. Excited
C. “Something bad will happen”
What is “Something bad will happen”?
Thought: “I failed my test”
Go TWO levels deeper
"I didn't complete breakfast this morning. I never complete meals the way I should."
Overgeneralization
Fix this thought: “Everyone hates me”
What is
Scenario:
“You wave and someone ignores you”
What’s a possible core belief?
What is “I’m not likable”
Turn this feeling into a thought: “I feel embarrassed”
What is “People are judging me” (or similar)
Thought: “No one laughed at my joke”
Go ALL the way to a core belief
What is
"I feel like I a failure so it much be true."
Emotional Reasoning
Rewrite: “I always embarrass myself”
What is
FULL BREAKDOWN:
“My friend didn’t sit with me”
Give:
What is