Challenging Negative Thoughts Worksheet
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Tools like a challenging negative thoughts worksheet or negative self-talk worksheets can help therapists describe the key components of cognitive behavioral therapy (CBT) and its benefits.
Cognitive distortions—also called thinking errors—are a type of negative thought pattern that therapists frequently encounter with their clients.
This article discusses negative thoughts and provides examples of how to reframe common thought distortions. You can also find a free challenging negative thoughts worksheet that you can save to your electronic health record (EHR) for future use.
What are negative thoughts or distortions?
In cognitive behavioral therapy, negative thoughts are a type of thinking in which a person can misinterpret events. Negative thoughts can happen to us all, but when they form a pattern, they may become automatic or unsubstantiated—and ultimately, negatively affect a person’s mental health, exacerbating symptoms of anxiety and depression.
The key characteristics of thought distortions include:
- A negative view of the world
- Negative perception of the future
- Negative thoughts about oneself
Examples of negative self-talk
Below, we’ve listed some common thought distortions with examples of how to reframe negative self-talk. These are also included in our reframing thoughts worksheet.
Black-and-white thinking
Also called all-or-nothing thinking, this distortion involves thinking in extremes.
Example: “If I get rejected by this person, no one will ever date me.”
Reframe: “Sometimes dates don’t work out. That’s the purpose of a date: to figure out if we’re a good match for each other.”
Jumping to conclusions
This mind-reading thought distortion assumes you know what others think without evidence.
Example: If a coworker doesn’t say hello, you automatically assume they hate you.
Reframe: “I noticed Meg didn’t say hello in the kitchen. Maybe she was rushing to a meeting and had a lot on her mind.”
Emotional reasoning
This thought distortion involves your emotions becoming your reality.
Example: “I feel really worried. Something terrible is going to happen.”
Reframe: “I’m feeling a little anxious, but I have no evidence to support anything bad happening. That’s just my anxiety talking.”
Catastrophizing
This involves believing in the worst possible outcome or blowing things out of proportion.
Example: “If I make a mistake in this paper, I’ll fail my class.”
Reframe: “I did the best I could at the time. I’ll consider the instructor's feedback with my next paper.”
Minimizing
Refusing to take credit for something you’ve achieved.
Example: “Anyone can reprogram a computer if they watch a YouTube video.”
Reframe: “While I did get some guidance from a YouTube tutorial, I was the one that successfully reprogrammed my computer!”
Labeling
Thinking of an isolated event or behavior is a definitive trait or experience.
Example: Encountering a friend’s partner when they are having a bad day and then believing they are always rude.
Reframe: “Dave’s friend must have been having a bad day. I hope someone gives me the same grace when I’m having a bad day.”
Personalization
Taking things personally, even though you have nothing to do with the event or experience.
Example: Thinking that your mom crashing her car was your fault, since you had an argument right before her drive, but you weren’t even in the car.
Reframe: “I know I’m worried Mom’s accident had something to do with what I said, but I have no evidence to support that statement. Sometimes terrible things happen, and there is nothing I could’ve done about it. But I can visit her in the hospital and help with her recovery.”
How to use the challenging negative thoughts worksheet
Therapists can use the challenging cognitive distortions worksheet with clients in several ways:
- To identify thought distortions: The challenging negative thoughts worksheet provides examples of common thought distortions to enable the client to easily spot how they might be coming up in their life.
- To challenge the distortion: Negative self-talk worksheets can help clients reality-check their thoughts by establishing whether there is a factual basis for continuing to think this way or if their thoughts are maladaptive.
- To reframe: Reframing thought distortions includes considering alternative explanations or outcomes to assessing the likelihood of the particular outcome occurring. The negative self-talk worksheets include a section to reframe negative thoughts.
- To strengthen coping skills: Once the client has identified their thought distortions and alternative explanations, they have developed a new coping strategy and can reinforce that skill in their daily life. One such coping skill could be filling out this challenging negative thoughts worksheet.
Sources
- Grinspoon, P. (2022). How to recognize and tame your cognitive distortions. Harvard Health Publishing. https://www.health.harvard.edu/blog/how-to-recognize-and-tame-your-cognitive-distortions-202205042738
- Rnic, K., Dozois, D. J., & Martin, R. A. (2016). Cognitive Distortions, Humor Styles, and Depression..
- Sokol, SM, & Fox, R. (2019). The comprehensive clinician's guide to cognitive behavioral therapy. Pesi Publishing.