When you're feeling down about something you can get lost in a way of seeing things that offers you no relief. These automatic thoughts will keep you stuck unless you engage with them and start a two-way conversation. Your brain CANNOT have the last say!
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Here are the 11 questions:
1.Have I already decided on this issue?
2.What meaning have I attached to the situation? Is that true? What else could it mean? What emotions might be clouding my reaction? What is happening without my story about what’s happening?
3.What is the behavior you wish you’d effortlessly demonstrate in this situation?
4.How is solving your problem different from responding to it?
5.Are you giving yourself credit for trying?
6.What do you know you need to do?
7.How can I enjoy this in a way that represents an improvement for me?
8.Is this worth it?
9.Am I telling myself the whole truth? What perspectives have I left out?
10.If you say yes to this, what are you saying no to?
11.What needs to change so that I look forward to doing what needs to be done?