Challenge and Replace Self-Defeating Thoughts

In this exercise, you will:

  • Select three of your self-defeating thoughts that you identified in your self-monitoring activity
  • Ask yourself a series of questions to challenge your thoughts
  • Rewrite the thought so that it is more realistic, hopeful, and reassuring
challenge your thoughts

Now that you’ve practiced recognizing self-defeating thoughts, the next step is to challenge their accuracy and replace them with more helpful perspectives.

ask yourself questions

When you notice a self-defeating thought, try asking yourself:

  • What evidence supports this thought?
  • What evidence contradicts this thought?
  • Does this thought offer hope or solutions?
  • Can I see this situation differently?
  • What action can I take?
  • What advice would I give a friend?
replace self-defeating thoughts

If the result of your thought-challenging is that you find that the thought is self-defeating, you can replace it. Reflect on the thought to create a more helpful thought which should be:

  • Realistic
  • Hopeful
  • Reassuring

Create a custom plan to manage three of your own negative emotional triggers.

understand, identify, challenge and replace, practice

Learning activities

Recognize Self-Defeating Thoughts

Some thoughts are self-defeating and some are helpful. Learn how to recognize self-defeating thoughts that trigger negative emotions.

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Identify Your Self-Defeating Thoughts

Now that you know what a ‘self-defeating thought” looks like, it is time to identify your own. Simply noticing or observing your thoughts will help.

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Challenge and Replace Self-Defeating Thoughts

Challenge the validity of self-defeating thoughts and learn to replace them with thoughts that are helpful and reassuring.

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Practice Helpful Thinking

Learn to make helpful thinking part of your daily life by creating a list of your own helpful thoughts such as “My life has changed, but it is still good.”

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