Reframe your thoughts with evidence and compassion
Write down the thought that's been weighing on you. Be honest and specific. This is a safe space.
Is this thought serving you?
Most unhelpful thoughts feel true, but that doesn't mean they're useful. They often keep us stuck in patterns that don't serve our wellbeing.
Let's explore whether this thought is actually helping you move forward.
What does reality actually say?
Our thoughts often present themselves as facts, but they're not always based in reality. Let's examine the actual evidence.
Be honest and fair with yourself. Look for concrete facts, not feelings disguised as facts.
What's a more balanced perspective?
Looking at all the evidence, what's a more balanced and accurate way to think about this situation?
This isn't about positive thinking or lying to yourself. It's about seeing the whole picture, not just the worst parts.
What would you tell your best friend?
We're often much kinder to others than we are to ourselves. Imagine your best friend came to you with this exact thought.
What would you say to them? What compassion and wisdom would you offer?
You've just done something powerful. Reframing thoughts takes practice, but each time you do it, you're building a skill that will serve you for life. Come back to this whenever you need it.