Yesterday we looked at some unhelpful ways of thinking. You learned that pushing away intrusive thoughts makes things worse. Today we will cover some strategies to challenge unhelpful thoughts.
Let's take another look at the list of unhelpful thoughts from yesterday's lesson. Can you think of times when you've thought in these negative ways?
Thinking that people think badly of you.
Jumping to the worst conclusion.
Thinking things have gone badly if they aren't 100% perfect.
'Knowing' that things are going to go wrong.
Looking at only the negative parts of a situation and ignoring the positives.
Thinking everything is your responsibility.
Constantly criticising yourself.
Thinking that nothing is ever good enough.
Thinking about weird stuff and trying to push it out of your head.
Select a statement below to reveal if it's a fact or an opinion
This is an opinion - it's an example of beating yourself up. Nobody is an entirely 'good' or a 'bad' person; we're all somewhere in between. Instead of wanting to be a good person all of the time, just try to be good person most of the time.
This is a fact. You either told someone the truth or you didn't - there's no disputing it.
This is an opinion. It's an example of an impossible goal. The reality is that nobody is 100% perfect in real life, even if they look it.
This is another opinion. It's an example of all or nothing thinking. It just isn't true that 100% of your life has been a total disaster- there have been some bad parts and some good parts.
This is a fact. Things can only be facts if they are completely undisputable.
This is an opinion. It's an example of fortune telling. Nobody can see into the future. It's better to think "I can't see myself getting better but I don't know for sure".
A powerful way of combating negative thinking is to retaliate with nice thoughts about yourself.
Write down three nice things about yourself. Next time you have a negative thought, take a look at your list of nice things and remind yourself to think in a more balanced way.
Whenever you start to think in a negative way, ask yourself: is it fact or opinion?, and think in a more balanced way.