Test written on chalkboard

Questions to ask yourself to help challenge your negative thoughts or self-talk:

  • Am I falling into a thinking trap, e.g. catastrophizing or overestimating danger?
  • What is the evidence that this thought is true? What is the evidence that this it is not true?
  • Have I confused a thought with a fact?
  • What would I tell a friend if he/she had the same thought?
  • What would a friend say about my thought?
  • Am I 100% sure that ___________will happen?
  • How many times has __________happened before?
  • Is __________so important that my future depends on it?
  • What is the worst that could happen?
  • If it did happen, what could I do to cope with or handle it?
  • Is my judgment based on the way I feel instead of facts?
  • Am I confusing “possibility” with “certainty”? It may be possible, but is it likely?
  • Is this a hassle or a horror?

Thought Challenging – Worksheet