Optimistic vs Pessimistic Thoughts

Front

I will never get this right. (All-or-Nothing Thinking)

Back

I may have made a mistake, but I can try again and improve. (Growth Mindset)

Front

I didn’t do well on this test, so I’m bad at everything. (Overgeneralization)

Back

This test was just one situation. I can improve with practice. (Focus on effort and progress)

Front

If I make a mistake, everyone will laugh at me. (Catastrophizing)

Back

Mistakes are okay. Everyone makes them, and they are a chance to learn. (Normalize mistakes as part of learning)

Front

They probably think I’m weird. (Mind Reading)

Back

I don’t know what others are thinking, and I can be myself around people. (Challenging assumptions about others' thoughts)

Front

I’m nervous, so something bad is going to happen. (Emotional Reasoning)

Back

Feeling nervous is normal. I can still do my best even when I’m nervous. (Acknowledging emotions without letting them control actions)

Front

The teacher is upset because of something I did. (Personalization)

Back

The teacher's feelings are not about me. I can ask if there’s something I need to work on. (Distinguish between self and others' emotions)

Front

I’ll never make any friends because people don’t like me. (Overgeneralization)

Back

Making friends takes time. I can try talking to people and see who I connect with. (Promoting social growth and patience)

Front

I should never make mistakes. (Should Statements)

Back

Everyone makes mistakes. They help me learn and get better. (Reframing expectations to allow for mistakes as learning opportunities)

Front

I can’t do this, it’s too hard. (All-or-Nothing Thinking)

Back

It may be challenging, but I can break it down and try step by step. (Encouraging persistence and problem-solving)

Front

Nobody cares about me. (Filtering)

Back