Thoughts aren’t always facts. Sometimes, they’re just reflections of how you feel in the moment. When you're anxious, you're more likely to catastrophize—turning small problems into overwhelming ones. When your self-esteem is low, critical thoughts about yourself tend to surface. And when you're feeling down, even getting out of bed can feel pointless.
Why Negative Thoughts Can Take Over
If left unchecked, negative automatic thoughts can start to dictate how you feel and what you do. Over time, they can become habitual—reinforcing emotional distress and limiting your ability to cope.
The Thought-Challenging Technique: Take Your Thoughts to Court
One powerful way to challenge these thoughts is to imagine putting them on trial. Ask yourself:
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What evidence would the defence present to support this negative thought?
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What evidence would the prosecution offer to challenge it?
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Are there alternative ways to view the situation?
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What’s the balanced conclusion after reviewing all the evidence?
By weighing both sides, you can reach a more realistic and compassionate understanding of the situation.
Final Step: Reframe and Reclaim
Write down the evidence for and against your thought, then come to a balanced conclusion. This process helps shift your mindset, reduce emotional intensity, and guide healthier actions.
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