![]() If she walked past you without saying ‘hello’, is this good evidence that she doesn’t like you. Lack of evidence that she does like you does not constitute evidence that she doesn’t, for example. For example, if you think ‘She doesn’t like me’, what is the evidence that supports this? Review the quality of the evidence. What evidence do I have for this? Rigorously check whether you have any hard data to support your conclusion.Is there another explanation? Are there other interpretations compatible with the evidence? For example, if she walked past me without greeting me, could she have not recognised me because I just had my hair cut? Might she have been in a hurry or preoccupied with her own personal problems?.Am I making the problem worse by using absolute or exaggerated words like always, forever, should, must, need, can’t?.Am I putting experience into two rigid categories? Do I think in all or none terms, for example – ‘If I’m not a perfect success I’m a failure’, or ‘If I’m not very thin, then I’m fat’, or ‘If I’m not highly intelligent I’m stupid’?.Here is a set of questions to help you do this. However, with practice, you can learn to question and challenge your own negative and distorted thoughts effectively. Sometimes it helps to talk them over with a friend, counsellor or therapist. ![]() It can be difficult at first to discover alternative ways of thinking. You are probably used to believing your automatic thoughts uncritically. 27 Questions to put to negative thoughts and help correct distortions
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