Thought Replacement Strategies

CHALLENGING NEGATIVE THOUGHTS

Why You Might Try It• If you are having negative thoughts

• If you often find that your thoughts are exaggerated, unrealistic or overly negative

• If your negative thoughts keep you from seeing the positives

• If you tend to appreciate a logical approach to problems

Why Do I Keep Having These Thoughts?

Automatic Negative Thoughts

Negative Thoughts Tied to Core Beliefs

What You Need• Negative thoughts

• Paper or a thought record worksheet

• Pen/pencil

• Investigative mind

• Patience and willingness to keep practicing!

What To Do• Detect

• Identify

• Challenge

• Replace

Detect

I never do

anything

right

Identify• Cognitive Distortions

• All-or-nothing• Overgeneralization• Mental filter• Disqualifying the positive• Jumping to conclusions• Magnification• Emotional reasoning• Should statements• Labeling and mislabeling• Personalization

Challenge

Examine the evidence!

Challenge• Ask yourself:

• Is this helpful?

• Am I being realistic?

• What’s the evidence for and against this thought?

• Are there any other possible explanations?

• Is this as bad as I am making it seem?

Replace

Replace

I never do

anything right

Sometimes I make mistakes

What You May Notice

• You have the same negative thoughts recur

• You get frustrated with yourself

• Sometimes it is harder to challenge your thoughts

• You start to identify patterns

• It gets easier with practice

• It is helpful to get support from others

When To Use Thought Replacement Techniques• Any time, anywhere

• Daily practice

•When preparing for something difficult

•When thoughts are getting in the way