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Challenge Negative Thoughts, The Trigger E.g. I accidentally broke my…
Challenge Negative Thoughts
The Trigger
E.g. I accidentally broke my mother-in-law's lamp
The Negative Thought
E.g. She's going to hate me forever. She won't want me in the house again. I don't deserve nice things because I always break them. I'm so stupid.
The Challenge
Is this thought true?
What is the evidence for this?
What is the evidence against this?
Is this thought based on facts or feelings?
Could this be an exaggeration?
How likely is this scenario?
Why is this something that I am worried about? If it is true, what is the worst that could happen?
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The New Thought
E.g. My mother-in-law should understand that this was an accident. She might initially be annoyed but that will not last forever. I can apologise and pay for a new one. Accidents happen to everyone sometimes and I can do things differently to try and be more careful in the future. I might be clumsy but there are lots of other things that I am good at.
What caused me to have this negative thought?
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