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Negative Thoughts and Feelings
Use a thought record to help you monitor your feelings and negative thoughts: Thought Record
Our thoughts influence how we feel. Take a look at some of the common negative thinking patterns below that may be contributing to your anxiety and stress.
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Strategies for Countering Cognitive DistortionsHere are some questions that will help you to overcome negative thoughts:
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Cognitive Distortion |
Description |
Sounds like |
All-or-nothing
thinking |
thinking in black-and-white |
I can’t do a good job on this assignment so
there’s no point in handing it in. |
Overgeneralization |
Making a single situation, event or feeling
true for all occasions. Usually
includes using always or never. |
My teacher is always picking on me. |
Filtering |
Not accepting evidence that doesn’t fit your
self-image or world-view |
This good mark is just a fluke – I’m bad in
math. |
Diminishing the
positive |
Similar to filtering, always ignoring positive
examples or events |
I only got 85% on this test, I should have gotten perfect. |
Jumping to
conclusions |
Making conclusions based on little to no
evidence. |
I’m going to fail this test. |
Catastrophizing |
Always going to the worst case scenario. |
If I don’t do well on this test, I’ll fail
this course. Then I won’t get into
university. If I don’t get into university, my life is over. |
Emotional reasoning |
Making decisions based on how you feel. |
I don’t feel like working. |
'Shoulds’ and ‘should-nots’ |
Having unrealistic expectations of yourself
and/or others. |
I should get 95% on every test. |
Labeling |
Calling yourself or others names or similar negative remarks |
I’m dumb at math. |
Personalization |
Taking responsibility for events or situations beyond your control |
It’s my fault my parents broke up. |