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