![]() Using the words ‘always’, ‘never’, ‘nothing’, ‘every time’ or ‘everyone’ to make unfounded over-generalisations. Swap unhelpful and negative labels for positive re-enforcement: My kids think I am a great mum, I am really good at my job and always put in 100% effort. Giving labels to ourselves or other people. Is that really bound to happen? Labelling Having negative expectations based on previous experience can rule out the real possibility of change. I am never going to lose weight so I may as well eat this cream cake.What’s the point? I know I am going to do badly in this interview. ![]() Predicting the future and having negative expectations about what will happen. What’s the evidence? What’s a more helpful way of thinking? Fortune telling: You can’t read someone else’s mind and don’t know what they are thinking. She must be mad with meĭon’t jump to conclusions. Presuming we know what other people are thinking without looking at the evidence. Ask yourself what’s a more balanced and upbeat way of thinking? Jumping to conclusions Mind reading: This is a great opportunity and means that I am valued and trusted.Īctively giving a positive spin to events will help boost your mood. I have got more responsibilities so this will mean more work and longer hours.Feels like you are seeing through dark glasses and can only see the dark side of things without recognising the positive. Seeing the world through a ‘filter’ which only lets you see the negative. Try to take a middle-ground in situations where you are usually too rigid. Try to think that one little mistake or slip-up doesn’t mean complete failure. Things aren’t always either black or white. ![]()
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