← Reframing Thoughts Add your thoughtWhat aspect of life do you want to think about? Job/Career Family Relationships Financial Concerns My Support What am i not happy about Thoughts are ideas, they're not necessarily facts Does this thought fall into any of the following thinking traps? Select all that apply Mental Filter Jumping to Conclusions Catastrophising Black and white thinking Emotional reasoning Labelling Shoulds and musts Personalisation Overgeneralisation Mental Filter Our attention is drawn to the negative aspect of a situation or outcome, and any positive element is 'filtered' or given unequal attentionDo you find yourself focussing on the negative without realising? Yes No Do you often find it hard to see the positive aspect of situations? Yes No If you are re-telling an event to someone, do you tend to focus on the negative outcomes or problems? Yes No Jumping to Conclusions We tend to predict what others are thinking or come to conclusions based on what we think someone else is going to do.Do you find yourself often think that you know what someone is thinking (mind-reading)? Yes No Do you tend to predict what someone might say and act on that decision; rather than finding out what they actually think first? Yes No Do you find yourself assuming what others think, often about you, and then act on that idea as though that is a fact? Yes No Catastrophising We tend to 'blow things out of proportion'. Even when something seemingly small has happened, the situation is described as 'dreadful' or 'awful'Do you tend to think the worst will happen very quickly which can lead to feeling quite overwhelmed or hopeless? Yes No Are you quick to conclude an imminent disaster is about to take place when there may be no evidence to support this idea as yet? Yes No Do you hear yourself using strong negative language such as 'disaster' on a regular basis? Yes No Black and White Thinking Often seeing situations as 'right or wrong'; 'good or bad'. There are no 'grey areas'.Do you think things need to be clear all the time and therefore prefer to conclude 'a or b' to get a decision made? Yes No Do you find yourself struggling if someone would rather 'see how things go'- this feels like a very difficult mind-set for you? Yes No Do you find it hard to think things could be 'good enough'? Yes No Emotional Reasoning Often very connected with how you are 'feeling', which you then ue to decide what's going to happen.Do you hear yourself say 'I think something bad is going to happen' quite regularly and are then 'on guard' waiting for that event? Yes No If you suddenly feel guilty, do you assume that must mean you have done something wrong, or you are a 'bad person'? Yes No Do you use your emotions as evidence of 'the facts'? Yes No Labelling When to define ourselves, or others, with single negative words. For example 'Failure'. this can be an extreme version of 'black and white' thinking.Do you use yourself quickly labeling other people? Perhaps after a single event or situation. Yes No Do you hear a word you offer yourself when you feel low in mood or insecure? Yes No Do you criticise yourself very easily for making even small errors, leading to an extreme negative reaction? Yes No Shoulds and Musts When we hear ourselves using the words should and must in relation to ourselves or others..Do you find yourself using these words regularly and having lots of 'rules'? Yes No Do you hear others saying what you 'should' be doing and how does that affect you? Yes No Do you notice a shift in your self-esteem when you listen to all the shoulds and musts? Yes No Personalisation Here we can be very quick to blame yourself for a whole range of things, even when you may not have been responsibleDo you find yourself quick to assume something must be 'my fault'? Yes No If someone has forgotten or missed something, do you take responsibility because you feel you should have prepared for that or remembered? Yes No Do you tend to carry a lot of responsibility for events or other actions, which can sometimes feel overwhelming? Yes No Overgeneralisation This mode can take an unhelpful thinking pattern. We can sometimes take an instance form the past and assume all future situations will be the same.Do you find yourself assuming your value based on a single event? Yes No After doing something once, do you then predict all other future events will end in a similar way? Yes No Do you find it hard to consider you may be better in the future if you have struggled to do something? Yes No Now try to give this thought a "New Story"