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Using your counter-thought

Now use your counter-thought. Using a counter-thought changes how you view the situation. You experienced the same event, but now you feel much better about it.

Activating Event:

Belief:

Consequence:

A friend can't hang out

“No one wants to go out with me.”

“I feel down.”

Counter-thought:

Consequence or mood change:

“She may have been busy. Plus, I have
other friends I can go out with.”

“I feel disappointed, but not down.”