the brain clinic
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Believing that people are thinking badly of you without any real evidence that they are.
Jumping to the worst conclusion.
Thinking you’ve failed if things didn’t go 100% right.
‘knowing’ that things are going to go wrong.
Only thinking about the bad things in a situation and ignoring all the good things.
Thinking everything is your fault.
Constantly criticising yourself.
Thinking that nothing is ever good enough.
Don't try to push unhelpful thoughts away: The more you push, the stronger they become. Just recognise that they are unhelpful thoughts and wait for them to pass. Sometimes it’s helpful to distract yourself by making yourself busy when you have an unhelpful thought.
FACE your thoughts: Focus on the unhelpful thought, analyse it to see if you can do anything about it, compare your thinking to how other people might think and finally end your focus on the thought and move on with your day.
The vicious cycle is almost destroyed: because you’re changing the way you think, depression has nowhere left to hide. Challenge your unhelpful thoughts as much as you can and keep working on your magic plans and FAT scheduling from earlier in the course.
1. Make a thought diary over the next week.
2. Decide exactly when you’re going to come back for session six and set aside some time in your schedule.