Social/Peer
Thought: They didn’t text me back because they’re mad at me.
Fact: I don’t know why they haven’t responded yet.
Balanced Thought: There could be many reasons—they might just be busy.
Thought: I failed a test, so I’m bad at this subject/school.
Fact: One test doesn’t define my ability.
Balanced Thought: I can learn from this and improve.
Thought: I’m not good enough.
Fact: Thoughts of low self-worth are not facts.
Balanced Thought: I have strengths and areas to grow.
Thought: I can’t handle this.
Fact: I’ve handled difficult things before.
Balanced Thought: I can get through this step by step.
Thought: They didn’t like my post, so they don’t like me.
Fact: Likes don’t equal relationships.
Balanced Thought: Online reactions don’t define real connections.
Thought: Everyone noticed when I messed up.
Fact: I can’t read other people’s minds.
Balanced Thought: Most people are focused on themselves, not me.
Thought: If I ask a question, I’ll sound stupid.
Fact: Questions help learning.
Balanced Thought: Asking questions shows effort.
Thought: Everyone else has life figured out.
Fact: Most teens (and adults) are still learning.
Balanced Thought: I’m allowed to be figuring things out.
Thought: If I’m anxious, something bad will happen.
Fact: Anxiety isn’t a prediction.
Balanced Thought: I can feel anxious and still be okay.
Thought: Everyone else is happier than me.
Fact: Social media shows highlights.
Balanced Thought: Everyone struggles sometimes.
Thought: They didn’t sit next to me because they don’t like me.
Fact: I don't know their reason.
Balanced Thought: Their choice may have nothing to do with me.
Thought: Everyone else understands this except me.
Fact: Many students struggle too.
Balanced Thought: I’m allowed to learn at my own pace.
Thought: I’m awkward, so people won’t like me.
Fact: Awkward doesn’t mean unlikable.
Balanced Thought: Being myself can attract the right people.
Thought: I shouldn’t feel this way.
Fact: All feelings are valid.
Balanced Thought: I can accept my feelings and respond wisely.
Thought: I look terrible compared to them.
Fact: Images are filtered and edited.
Balanced Thought: My body doesn’t need to look like theirs.
Thought: If I eat lunch alone, people will think I’m a loser.
Fact: People sit alone for many reasons.
Balanced Thought: Eating alone doesn’t define my worth.
Thought: I’ll never catch up.
Fact: Progress takes time.
Balanced Thought: I can take small steps forward.
Thought: I always mess things up.
Fact: I’ve succeeded before.
Balanced Thought: Mistakes don’t erase my successes.
Thought: I have to be perfect. If I fail, I’m a failure.
Fact: No one is perfect. Failure is an event.
Balanced Thought: Doing my best is enough. Failure helps me learn.
Thought: If I’m not popular online, I don’t matter.
Fact: Worth isn’t measured by followers.
Balanced Thought: My value is more than social media.
Thought: They laughed, so it must be about me.
Fact: I don’t know what they were laughing about.
Balanced Thought: It probably wasn’t about me.
Thought: One bad grade ruined everything.
Fact: Grades come from many assignments.
Balanced Thought: I still have chances to improve.
Thought: I’m bad at making friends. Something is wrong with me.
Fact: Skills can be learned. Feeling different is normal.
Balanced Thought: I can practice social skills. Differences don’t mean something is wrong.
Thought: This feeling will never go away.
Fact: Feelings change over time.
Balanced Thought: This feeling will pass.
Thought: I’ll never change.
Fact: People grow over time.
Balanced Thought: I can change with effort.