Self-help program
7. Learn to challenge your thoughts
You can ask yourself:
- Even if I interpret the situation in a certain way, is it necessarily a fact?
- Could the situation be interpreted in some other way?
Negative thinking easily becomes automatic. Consider consciously learning to pay attention also to positive and alternative thoughts.
Write down your judgmental thoughts in different situations. Think about how else the situation could be interpreted. Practice this over the next few days. You can use the form below.
Exercise: Challenging your thoughts
Goal
You learn to challenge your negative and judgmental thoughts. You also learn to consciously think more positively and thereby change how you feel.
Instructions
Write down judgmental thoughts you notice in yourself in different situations. At the same time, think about alternative ways you could interpret the situation.
Also assess whether your emotional state changes when you use an alternative thought. Rate your emotions on a scale of 0–10.