Challenge Negative Thoughts Worksheet: Not So Helpful Thoughts

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I’ve been sitting on my couch for the last 45 minutes, engaged in my head full of negative thoughts. It’s interesting that negative thoughts are like our reflexes. They simply occur, unless we interrupt the flow with our conscious efforts. This is why they are also labelled as ‘automatic’ thoughts. They are one of the top reasons for a large population suffering from anxiety, depression, or low self-esteem today. 

A simple question to cut our engagement with negative thoughts is—“Is this thought helpful? What purpose is it serving me?”—And I agree. Once you’re aware of the value that a specific negative thought is adding/subtracting from your life, you can then make the decision on how to go about it.

How to Use this Challenge Negative Thoughts Worksheet?

This Challenge Negative Thoughts Worksheet helps you to answer the question “Is this thought helpful to me?” It encourages you to explore and categorize all the negative thoughts that are unhelpful in different possible ways. Some thoughts are distracting, while others could provoke intense anger out of you. For instance, the other day, I was supposed to finish two important tasks within three hours. Yet, I didn’t realise how engaged I was in my distracting thoughts, until half of the day passed by. I’d be prepared, if only I knew how certain thoughts could be distracting.

The following Challenge Negative Thoughts Worksheet involves six different categories of negative thoughts that you may frequently experience on a day-to-day basis. Assign each negative thought to its relevant section in the worksheet. Once you’ve filled all the sections, you may reflect on those sections that have more/least number of negative thoughts filled up. You can further set up a personal goal to work on reducing that number of negative thoughts weekly. For instance, If I had more negative thoughts in the ‘distract’ section, then I’d be more aware of it this week. Perhaps, I can finish off more tasks this way.

Unlike having to analyse the kind of negative thoughts, this worksheet encourages you to make behavioral shifts, like, improved problem solving, more attention to work, and healthier thinking patterns. 

Printable Self Care Planner: Challenge Not-So-Helpful Thoughts
Printable Self Care Planner: Challenge Not-So-Helpful Thoughts

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