Now that you have had some experience learning how to recognise unhelpful automatic thoughts or ‘mind tricks’, let’s try to challenge them and achieve a more balanced view. To challenge mind tricks, we need to start carefully considering how accurate they are. Challenging thoughts therefore starts by questioning their accuracy to try and replace them with more realistic and balanced thoughts.

In this next exercise, we ask you to challenge the automatic negative thoughts by finding a balanced response to each of the examples. You can use the questions below that are known as ‘disputing questions’. After you have completed the exercise, compare your responses to our suggestions.

Remember that there is no right or wrong answer. The aim is to identify automatic unhelpful thoughts and then challenge them by considering an alternative perspective as opposed to taking them at face value. It’s almost like kneading your thoughts like a baker kneads bread- you stretch it, fold it, shape it. You are in control of your thoughts!

1. “Do I know for certain that…?”
2. “Will this matter in 6 months’ time?”
3. “Do I have evidence to support the idea that…?”
4. “Is there another reason for…?”
5. “Is there another way to think about this issue?”
6. “Does __ equal __?”
7. “What is the worst that can happen? How could I cope?”
8. “Is my judgement based on feelings rather than facts?”
9. “Am I overestimating the threat?”

If I can’t sleep 8 hours a night, it’s pointless to sleep at all.

Sample solution: Some sleep is better than no sleep.

Remember, we all have different sleep needs that may be less during times of stress.

I didn’t get the promotion! I will never succeed. Bad things always happen to me.

I didn’t get the promotion this time. There were a lot of good and skilled candidates like myself in the running. It doesn’t mean I won’t get it next time I apply.

Overgeneralising one negative situation can create a cycle of negative thoughts and feelings, leading to more bad situations. Try not to generalise the outcome of one situation to other situations. Just because you failed at one thing, on one occasion, does not mean that you will always fail.

If I don’t work long hours, my boss will think I’m lazy; If I don’t check and reply to emails at night, my manager will think I don’t work hard enough.

People don’t expect replies at night, if anything it makes them feel they need to work late too which isn’t helpful.

Don’t jump to conclusions. You can’t read someone else’s mind. Remind yourself that what you’re thinking is really one hypothesis, and your feelings are likely contributing to it.

If I keep having trouble sleeping, I will keep being unproductive at work and I’m going to lose my job.

Sample solution

Although sometimes I have bad sleep, I am still productive on most days at work. It’s therefore very unlikely that I will get fired.

More often than not, catastrophic thoughts are way out of proportion with the situation. When you are magnifying the likelihood of something bad happening - consider just how likely it really is. Would it really be as awful as you’re imagining? And is there another outcome that’s more likely?

I have been feeling anxious about this presentation for days now, so I know it’s going to go badly.

Sample solution

I feel anxious about the presentation. This is a normal reaction prior to speaking in front of a public. I am well prepared and very knowledgeable of the subject. The anxiety will go away as soon as I start speaking and I will most likely do well like any other time.

Recognise that how you feel about a situation is just a reaction to your way of thinking. If you make an assumption based on your feelings – challenge this viewpoint by looking for real evidence.

I should be able to sleep like a normal person. I must get 8 hours of sleep, or I’ll be a mess the next day.

Sample solution

Everyone's sleep is different and it's unrealistic of me to think that it has to be perfect every night!

Applying strict rules to yourself on how you should or must sleep every night is an unrealistic expectation. By setting yourself these unrealistic expectations, and naturally when they are not met, this could lead to feelings of disappointment and stress.

I always sleep so poorly. What’s wrong with me? I keep failing at everything. I’m a loser.

Sample solution

There are lots of people with sleep difficulties and insomnia such as Madonna and Margaret Thatcher who are/were very successful. If they could overcome their sleep problems, then so can I!

The negative labels we place on ourselves usually aren’t accurate because it discounts positive evidence which contradicts that label. Swap unhelpful and negative labels for positive reinforcement.

Remember, REALISTIC thoughts are believable and balanced thoughts.

These strategies aren’t about making negative thoughts positive, but about gaining a balanced perspective and seeing the whole picture. We want you to remember that a thought is sometimes just a thought, nothing more. And it’s your choice whether you want to act on it, or not.

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