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

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?

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

Select the ‘Download Activity‘ button below to create your plan.  Save the file as a PDF on your computer or phone. If you have a printer, you may print it. If you are completing the activity on your mobile phone, click here for instructions.

If you are completing the Pain Program with a Certified Goalistics Nurse Practitioner or Psychologist, make sure you submit the PDF using the ‘Upload Activity‘ button below.

understand, identify, challenge and replace, practice