Challenging Unhelpful Thoughts

Once you have recognised an unhelpful thought – the next stage is to challenge it.

To do this, you can ask yourself a series of questions…

You might find it difficult to identify an unhelpful thought – so try thinking about a time when your mood changed.
Consider what was running through your mind at that time:

  • What was happening?
  • How did you feel?
  • What thoughts were going through your mind?

Challenge any unhelpful thoughts by asking these questions:

  • Is there any evidence that contradicts this thought?
  • What would you say to a friend who had this thought in a similar situation?
  • What are the drawbacks of thinking this way?
  • What are the benefits of thinking this way?
  • Is there a proactive solution to this unhelpful thought?
  • Is there another way of looking at this situation?
  • What would be a more balanced way of thinking about this?

Try to apply these questions to the unhelpful thoughts that you notice.
It can help to improve your mood.
You can use this technique to test your thoughts are realistic and balanced.

Resources on Moodjuice Professional:
Identifying Unhelpful Thoughts Worksheet
Challenging Unhelpful Thoughts Worksheet
Challenging Unhelpful Thoughts Exercise (2mins)

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