Fact or Guess
Someone looked at me for a second
Fact (you saw this happen)
What does a “Thought Detective” do?
They explore thoughts to understand them better.
“I’m doing everything wrong.”
“I’m doing my best, and that’s enough for now.”
Someone didn’t answer my question.
What else could be true?
They didn’t hear me / got distracted.
Replace:
“I can’t start.”
“I can start with something small.”
They looked at me because they don't like me
We don't know the reason.
What is the goal of the Thought Detective process?
To find thoughts that are more balanced and helpful.
“No one understands me.”
Some people may understand me, and some may not.
A friend cancelled plans.
What else could be true?
They were tired or had another commitment.
Replace:
“People won’t support me.”
Some people can support me if I ask.”
Fact
What question helps you “check” a thought?
Do I have evidence for this?
“This is too much.”
“This is hard, but I can take it one step at a time.”
Someone sighed loudly.
What else could be true?
They were stressed about something unrelated.
Replace:
“I’m not improving.”
“Progress takes time — slow steps count.”
My support worker must be disappointed in me.
Guess — we don’t know their thoughts
What type of thoughts show up more when stressed
Guess thoughts / automatic thoughts.
What is one feature of a balanced thought?
It’s calmer and based on the whole situation.
Someone walked by quickly.
What else could be true?
They were in a hurry.
Replace:
“This is hopeless.”
“This moment is hard, but things can change.”
know something bad is coming.
Guess — it’s a prediction, not evidence
What does it mean to “catch a thought”?
Noticing the thought that popped into your mind.
“I’ll fail if I try.”
“I don’t know the outcome — trying gives me a chance.”
Two people whispered near me.
What else could be true?
They were talking privately about their own issues.
Replace:
“I ruined everything.”
“Everyone makes mistakes — I can try again.”