She Rocks the Spectrum

Catching the Thought

Thoughts aren't facts — they're mental events, and the painful ones often arrive in unfair, absolute language. You don't have to argue yourself out of a feeling. You just slow the thought down enough to look at it.

1 — Catch it

Pick one thought that's bothering you and write it exactly as it shows up in your head.

The thought, word for word

______________________________________________
______________________________________________

2 — Notice the effect

How much I believe it right now
Rate from 0 (Not at all) to 10 (Completely): ____

What it makes me feel and want to do

______________________________________________
______________________________________________

3 — Check it

Be a fair witness — not a cheerleader, not a critic.

What seems to support this thought

______________________________________________
______________________________________________

What doesn't fit it, or what I'd tell a friend who said it

______________________________________________
______________________________________________
______________________________________________

Is there an unfair shape here? (always/never, mind-reading, all-my-fault, catastrophe)

______________________________________________
______________________________________________

4 — Change it

Write a version that's both kinder and truer — not fake-positive, just fair.

Example: From 'I always ruin everything' → 'This went badly and I'm upset. That's one hard thing, not proof about all of me.'

My more balanced thought

______________________________________________
______________________________________________

How much I believe the ORIGINAL thought now
Rate from 0 (Not at all) to 10 (Completely): ____