| Negative Thought | Challenge |
| I can’t stand it. | I can stand it. It’s difficult but I can put up with it. it is good for me. |
| I am just not good enough. | I am not perfect, Like everyone I am good at some things and not so good at others. |
| What is the point of trying? | If I don’t try I won’t know. Trying in itself will broaden my experience and skill. Nobody is expecting me to do it perfectly. |
| What if I make a mistake – It would be awful! | Everybody makes mistakes. It is good to make mistakes because it is the best way to learn. |
| I have nothing to say- I’m boring. | I have opinions, thoughts and feelings. I like reading and going out. Perhaps I need to improve my ability to express myself. I can practice. |
| If people really knew me they wouldn’t like me. | There are things about me that are likeable and things that are unlikeable – Just like everybody else. |
| Nobody likes me | There are people who like me. I have had better relationships in the past and will have in the future. |
| Everybody else has a better time than I do – they’re all happy. | I don’t know this for a fact, Just because they seem busier doesn’t mean they are more satisfied. |
| It would be best if I stayed away from people because I’m no good at relationships. | If I stay away I don’t give myself a chance. I’ll probably be alright if I just relax. |
| I might break down emotionally in front of people and feel ridiculous. | I have a good reason to be upset. People are a lot more understanding than I think. It would not be the end of the world. What is wrong with showing emotion? |
| I am hopeless at everything. I’ll never sort myself out like this. | Just take one step at a time. Totally condemning myself is nonsense. I’ve overcome more difficult problems than this. |