1. Challenging Negative Thoughts
Thought Replacement Strategies

2. Why You Might Try It If you are having negative thoughts
If you often find that your thoughts are exaggerated, unrealistic or overly negative
If your negative thoughts keep you from seeing the positives
If you tend to appreciate a logical approach to problems

3. Why Do I Keep Having These Thoughts?
utomatic
egative
houghts

4. Negative Thoughts Tied to Core Beliefs

5. What You Need Negative thoughts Paper or a thought record worksheet
Pen/pencil
Investigative mind
Patience and willingness to keep practicing!

6. What To Do
Detect
Identify
Challenge
Replace

7. Detect
I never do anything right

8. Identify Cognitive Distortions All-or-nothing Overgeneralization
Mental filter
Disqualifying the positive
Jumping to conclusions
Magnification
Emotional reasoning
Should statements
Labeling and mislabeling
Personalization

9. Challenge
Examine the evidence!

10. Challenge Ask yourself: Is this helpful? Am I being realistic?
What’s the evidence for and against this thought?
Are there any other possible explanations?
Is this as bad as I am making it seem?

11. Replace

12. Replace
I never do anything right
Sometimes I make mistakes

13. What You May Notice You have the same negative thoughts recur
You get frustrated with yourself
Sometimes it is harder to challenge your thoughts
You start to identify patterns
It gets easier with practice
It is helpful to get support from others

14. When To Use Thought Replacement Techniques
Any time, anywhere
Daily practice
When preparing for something difficult
When thoughts are getting in the way