analyse your thoughts, change your way of thinking and feel better
summarize the situation in few words!
how much discomfort do you feel?
how do you feel right now?
describe situation in details. dont write thoughts here! what exactly happened?
what are your negative thoughts about this situation?
believing that you know the future
forgetting about all the positive things that happened
being a perfectionist. it is success or failure. there is nothing in between
believing that we know what other people think
creating a catastrophe from small thing
using words 'always' or 'never', thinking of something as a rule
discarding good things as a abberation, luck etc
drawing conclusions without enough knowledge
exaggerating negatives
blaming oneself for everything
believing that we don't have control over anything or we control things we really cannot control
we believe that everything should be fair and only our definition of fairness is right
blaming other people for our mistakes, emotions etc
i should do this; i should do that; people should be like this. we get angry is something is not as it 'should be'
i feel this so it must be true; drawing conclusions using emotions
we believe we need to change outside world to be happy
giving labels for self or other people
not being able to admit we may made a mistake
we believe that we should be rewarded for something we did and feel bad when we didnt
challenge your thoughts. give positive examples and give counter-examples for your beliefs
how do you feel after challenging the thoughts? did you draw any conclusions or found solution to your problem?