Feeling Good

Keep a Thought Diary: Every day, jot down any negative thoughts that cross your mind. Next to each thought, categorize it (e.g., 'all-or-nothing thinking', 'overgeneralization', 'mind reading'). This practice helps you become more aware of the frequency and types of distorted thoughts you have.

Challenge Your Thoughts: Once you've identified a distorted thought, ask yourself evidence-based questions like 'What evidence do I have that this thought is true? What evidence do I have that this thought isn't true?' This process encourages critical thinking and often reveals that many negative thoughts are not fully supported by facts.

Practice Reframing: After challenging a distorted thought, try to reframe it in a more balanced and realistic way. For example, if you think 'I'll never be good at this,' reframe it to 'I'm having trouble with this now, but with practice and patience, I can improve.'

Set Small, Achievable Goals: Break down overwhelming tasks into smaller, manageable steps. This can help reduce feelings of inadequacy or failure and reinforce the idea that progress, no matter how small, is still progress.

If you catch yourself thinking, 'I messed up this presentation; I'm terrible at my job,' categorize this as 'all-or-nothing thinking.' Challenge it by listing times you've succeeded at work. Reframe it to 'The presentation didn't go as well as I hoped, but I've done well before and can learn from this experience.'

When you think, 'My friend hasn't replied to my text; they must be mad at me,' identify this as 'mind reading.' Challenge it by considering other reasons for the delay. Reframe it to 'There could be many reasons why my friend hasn't replied yet. It doesn't necessarily mean they're upset with me.'

Identify Your Negative Thoughts: Start by keeping a journal. Whenever you feel upset or stressed, write down the thoughts that were going through your mind at that moment. This helps in recognizing patterns and the common distortions in your thinking.

Challenge Your Thoughts: For each negative thought, ask yourself: 'What's the evidence that this thought is true? What's the evidence against it?' This helps in evaluating your thoughts more objectively.

Consider Alternative Interpretations: Ask yourself if there are other ways to view the situation. Could someone else see it differently? This encourages flexibility in your thinking.

Practice Balanced Thinking: Instead of thinking in extremes, try to find a more balanced perspective. For example, instead of thinking 'I'm a failure,' consider 'I didn't do as well as I hoped this time, but I can learn from this experience.'

Use Positive Affirmations: Counter negative thoughts with positive statements about yourself, even if you don't fully believe them at first. Over time, these affirmations can help shift your mindset towards a more positive outlook.

If you're thinking 'I'll never be good at my job,' challenge this by listing instances where you've received positive feedback or successfully completed tasks. A more balanced thought could be 'I have areas to improve, but I also have strengths that I bring to my team.'

When faced with the thought 'No one cares about me,' consider alternative interpretations. Perhaps friends haven't reached out because they're busy or assume you're busy. Reach out to them and express your feelings, which might lead to a more balanced view of your relationships.

Identify Activities You Enjoy: Start by making a list of activities that you find enjoyable or satisfying, no matter how small. This could include reading, walking, cooking, or even organizing your space.

Set Small, Achievable Goals: Break down these activities into small, manageable tasks. For example, if you enjoy reading but can't find the motivation, commit to reading just one page a day.

Schedule Your Activities: Plan when you'll do these activities. Having them scheduled can make it more likely that you'll follow through. Start with one or two activities per day, and gradually increase as you feel more comfortable.

Track Your Progress: Keep a journal or use an app to track the activities you complete. Reflect on how each activity made you feel and the progress you're making towards engaging more in life.

Reward Yourself: After completing an activity, especially one that was challenging for you, reward yourself. This could be as simple as acknowledging your effort or treating yourself to something small.

If you enjoy painting but have been avoiding it, start by setting up your painting area one day. The next day, just mix some colors. Gradually work up to painting for just 10 minutes a day, slowly increasing the time as you feel more engaged.

For someone who likes gardening but hasn't been active, begin by spending five minutes a day outside in your garden, perhaps watering plants or pulling weeds. Slowly increase the time spent and the complexity of gardening tasks as your interest and energy return.

Identify Your Negative Thoughts: Start by being mindful of your thoughts throughout the day. When you catch yourself thinking negatively, jot it down. This could be anything from 'I'm not good enough' to 'I'll never get this right.'

Create Your Double-Column Chart: Grab a piece of paper or open a digital document and draw a line down the middle. Label one column 'Negative Thought' and the other 'Rational Response.'

Challenge Each Negative Thought: For every negative thought you've listed, think critically about it and write a rational, more positive response in the corresponding column. Ask yourself if the negative thought is truly accurate, or if there's another way to view the situation.

Reflect on the Differences: After you've filled out both columns, take some time to reflect on the differences between your negative thoughts and the rational responses. Notice how the negative thoughts might be exaggerated or unfounded.

Practice Regularly: Make this exercise a regular part of your routine. The more you practice, the quicker you'll be able to identify and counteract negative thoughts in real-time.

Negative Thought: 'I'm going to fail this exam, I'm not smart enough.' Rational Response: 'I've passed exams before when I've studied hard. One exam doesn't determine my intelligence.'

Negative Thought: 'Nobody likes me because I'm too awkward.' Rational Response: 'I have friends who enjoy my company. Being awkward sometimes doesn't mean I'm unlikable.'

Create Your Pleasure Predicting Sheet: Grab a notebook or create a digital document. Divide it into three columns: Activity, Predicted Pleasure (rate from 0-10), and Actual Pleasure (rate from 0-10 after completing the activity).

Brainstorm Activities: Think of activities you've wanted to try or things you used to enjoy but haven't done recently. These can range from reading a book, going for a walk, trying a new recipe, to more significant endeavors like starting a hobby.

Schedule Time for These Activities: Look at your week ahead and schedule time for at least two of the activities you've listed. Treat these times as non-negotiable appointments with yourself.

Reflect and Adjust: After completing each activity, fill in the 'Actual Pleasure' rating. Reflect on any differences between your predictions and reality. Were some activities more enjoyable than you anticipated? Use this insight to adjust future plans and explore new activities that might bring unexpected joy.

Example 1: You predict that spending an hour sketching will rate a 6 on the pleasure scale. After doing it, you find the actual pleasure was an 8. This discovery encourages you to make more time for sketching in your schedule.

Example 2: You anticipate that attending a local community event will be a 7 in terms of enjoyment. However, after attending, you rate the actual pleasure as a 4. This outcome might lead you to reconsider the types of social events you think you enjoy and explore different options.