06/03/25
Negative Thought: The reason this depression lasted so long is it’s the first time I realized how much was my fault.
Response:
Categories:
Emotional Reasoning, Personalization
03/19/25
Negative Thought: If I make a plan for my day and track my activities and how they make me feel, I’ll only feel worse. I don’t do anything important or good for anyone but myself. And I’ll probably just screw up the things I do try to plan.
Response: This would be about helping myself recognize the things that are productive and finding a way to give myself credit for them so I do feel inspired to be more productive. Also it could help me break down more difficult jobs into smaller tasks. I don’t know it won’t feel good for me unless I try. And even if it doesn’t work, it could help me learn about myself in some way that will.
Categories:
All-or-Nothing Thinking, Disqualifying the Positive, Jumping to Conclusions, Emotional Reasoning
03/13/25
Negative Thought: I know I’m working hard but my boss isn’t going to think I’m worth what he’s paying me.
Response:
Categories:
Jumping to Conclusions
03/13/25
Negative Thought: I am lazy. I never make enough time for anyone but myself.
Response:
Categories:
Labeling and Mislabeling
03/13/25
Negative Thought: Having to watch my dog slow down mentally and physically is just a signed of all the ways I’ve failed him. I used to do better and I’ve had some good excuses but I let him recondition beyond repair and haven’t done enough to try to make up what I can.
Response:
Categories:
All-or-Nothing Thinking, Mental Filter, Emotional Reasoning, Personalization
03/13/25
Negative Thought: I’m a bad person for not going to visit my parents more often. Everyone else can figure it out but not me.
Response:
Categories:
All-or-Nothing Thinking
03/10/25
Negative Thought: I am a fuckup and a failure. I say I want to get better but I can’t even enter my first follow up appointment correctly. Immediately out the gate I fuck up and I set myself back. It’s no wonder everything has been terrible for so long. I try to give myself credit for deciding to make a change and I can’t even start out right. It shouldn’t be this hard but I’m the problem that makes it so. You’re an idiot. I hate myself. I can’t even do the response portion of this because it’s all fucking true. I don’t deserve grace when I get in my own way. Especially when it means I’m going to continue to fail everyone around me.
Response:
Categories:
All-or-Nothing Thinking, Overgeneralization, Mental Filter, Magnification (Catastrophizing) or Minimization, Emotional Reasoning, Should Statements, Labeling and Mislabeling
03/10/25
Negative Thought: My dog is going to die soon and I will crumble.
Response: The reason you love him so much is because you’ve spent so many years sharing beautiful and difficult parts of your life with him. It is going to be really hard, but you don’t have to taint the good times by worrying about an inevitable truth. You have dealt with losses before. You’re going to hurt because you love, but that’s not a bad thing. You will not crumble because you know there are other things and people to go on loving, and you know you had something special that you will remember forever. Loss is a part of life, and you will go on like you have before. You don’t have to blame yourself for being hurt.
Categories:
Jumping to Conclusions, Emotional Reasoning
03/10/25
Negative Thought: Everyone will get tired of being so supportive. At first they mean it, but they don’t realize how useless I am. They will eventually realize what I already know, that I’m basically getting nowhere and I don’t give enough back. They have their own problems and will get tired of talking to me.
Response: Everyone needs help sometimes, and nobody is perfect about accepting help. I am a caring person and I would do the same for the people I love. Even if it’s frustrating, I wouldn’t stop loving them and wanting to help them. I cannot invalidate it if other people feel that way about me. I am not useless. I just know I’m capable of more, which means I am able to work to do better.
Categories:
Disqualifying the Positive, Jumping to Conclusions, Emotional Reasoning, Labeling and Mislabeling
03/08/25
Negative Thought: Everything that is wrong in my life is my own fault. I am to blame.
Response: Everyone makes mistakes, but feeling guilty does not mean that you have to take the blame for everything. And if you’re going to take blame for everything you think is “wrong,” you also have to take credit for everything you think is right. Realistically, some things are out of your control, bad and good, and if you want to feel better about yourself, you have to take credit for the good things too and focus on trying to do more things you feel good about.
Categories:
Magnification (Catastrophizing) or Minimization, Emotional Reasoning, Personalization