Challenging Irrational Thoughts

Challenging irrational thoughts

Step 1 - Identify the thought and if possible, why you’re having it.

The first step to challenging a thought is to identify it. If it’s helpful to you, consider writing it out.

Example 1: My friend doesn’t want to be friends anymore. I think this because we usually talk a lot more and lately they’ve been quieter.

Example 2: I’m a failure and can’t do anything. I think this because I messed up and got a bad grade.

Step 2 - Look for exceptions

This involves looking out for similar situations that had ended differently than is being assumed.

Example 1: This has happened before, and it turned out that they were busier than usual with final exams.

Example 2: When my friends get bad grades, I never think they are a failure.

Step 3 - Find evidence to the contrary

Example 1: Last week, she told me how important I was to her and that she missed me.

Example 2: I’ve done a lot of things successfully. I helped a friend through a breakdown yesterday. I got a good grade on another assignment. I passed my drivers test.

Step 4 - Replace it with an alternate thought

When it comes to an alternate thought, if you can put a positive spin on it that’s great. But I find that hard, so I try and find a neutral thought.

Example 1: It’s likely my friend has something going on and she will reach out to me when she’s ready.

Example 2: Failing one assignment doesn’t make me a failure. I’m not defined by any one thing.