All or Nothing
“If I mess up once, I’ve failed.”
Hint: Can any part still be okay even if it’s not perfect?
“They’re acting weird. I must’ve upset them.”
Hint: What else could be true that’s not about me?
“If I mess this up, I’ll lose everything.”
🔍 Hint: What’s the most likely outcome—not the worst one?
Statements“I should be over this by now.”
🔍 Hint: Whose timeline am I using?
“They’re upset—it’s probably my fault.”
🔍 Hint: Am I responsible for their feelings or just my actions?
“I’m either a great parent or a terrible one.”
Hint: Could both things be true sometimes?
“My boss probably thinks I’m useless.”
Hint: Have they said that, or am I guessing?
“This one argument means our relationship is doomed.”
🔍 Hint: Have we bounced back before?
“I should never get angry.”
🔍 Hint: Is that a realistic or kind expectation?
“The meeting went badly because I was there.”
🔍 Hint: What else might have affected the outcome?
“I didn’t work out today. I’m lazy.”
Hint: What’s a more balanced view?
I’m useless.”
🔍 Hint: Have they said that, or am I guessing?“They didn’t invite me because they don’t like me.”
Hint: What are some other reasons someone might not invite me?
“If I feel anxious during the meeting, I’ll pass out.”
🔍 Hint: Have I gotten through this before?
“I should’ve done better.”
🔍 Hint: What would I say to a friend who said this?
“My friend’s in a bad mood. I must’ve done something wrong.”
🔍 Hint: What if it’s not about me?
“They didn’t text back. They must hate me.”
Hint: Could there be a less extreme reason?
“He rolled his eyes—he thinks I’m stupid.”
🔍 Hint: What evidence do I actually have?
“If I make one wrong move, I’ll get fired.”
🔍 Hint: What small step can I take to stay grounded?
“I shouldn’t need help.”
🔍 Hint: Is that a human truth or a harsh rule I’m following?
“My child is struggling—I failed as a parent.”
🔍 Hint: Can I separate my worth from their experience?