cbt · dbt · eating disorder exercises

6 Questions To Challenge Your Negative Thoughts


6 Questions To Challenge Your Negative Thoughts

Anxiety, depression, and all around poor self-esteem are directly related to negative thoughts.

  • An event happens that channels the thought process: negative or positive thoughts
  • Negative thoughts often translate into irrational thoughts.
  • Thoughts turn into emotions.

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Emotions turn into behaviors.

The idea of Negative Thought Awareness was originated through DBT, Dialectical Behavioral Training. You can access tons of exercises and worksheets with this DBT® Skills Training Handouts and Worksheets, Second Edition packet.

If we are to control our life’s outcomes, we will need to challenge and change these negative thoughts.

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A 4-time employee of the month is constantly getting positive feedback at his/her workplace. One day, a small mistake was made and he/she was criticized for the oversight. As a result, the employee of the month thought that they were horrible at their job and  began to feel depressed… like a failure. These emotions that came of their negative thoughts ultimately resulted in a poorer attitude, poorer work quality, and resignation. The negative thought was that he/she were a failure. The emotion was depression, and the behaviors were self sabotage, through poorer work quality, and avoidance through fear of failure. The employee quit in fear of,and to avoid, being fired.

In order for us to be the optimum version of ourselves, we need to challenge all of our negative thoughts.

Here are 6 questions that will help you assess, challenge, justify, and change your irrational negative “self-harming” thoughts. FOR MORE HELP, access my mental health book shop for tons of reverences


  1. Is there substantial evidence for my thought?
  2. Is there evidence that contradicts my thought?
  3. Am I interpreting this event without sufficient evidence?
  4. What would a friend think about this event or situation?
  5. If I force myself to look at the event positively, how is it different?
  6. Will this situation matter 6 months from now? Will it matter a year from now?

For Further reading, check out these DBT Books on how to challenge your negative thoughts! These are quintessential DBT skills for recovery!

Please Print this out for your own reference! It is great to keep it handy at all times. The best way to better one’s self is to build armor! This thought assessment is a fantastic weapon against negativity. Feel free to post your answers in the comment section below!

Recovery Exists

I am Living Proof

xoxo, The Froze Orange Society

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