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7 min

How to Challenge & Change Your Thoughts

3 Min
Healthy Mind
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Dorothy Zennuriye Juno
Psychotherapist & Meditation Teacher
You learn to change the thoughts that are not wholly accurate and true by challenging what you tell yourself and believe. Here, I share the strategy (and best practice) for how to challenge and change your thoughts; and to change how you feel. p.s. There is a lot to take in, in each of these episodes of CBT 'Best Practices', including takeaway strategies and tools that you can immediately apply in your life! Listen with a way to take notes so that you can turn each episode into the change that you seek in your life! Well done!! Please join me for more CBT 'Best Practices' here! Namaste!
From the community
34 reflections
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Susan
Weird Music
While I found the information most helpful, the music was off- almost disturbing, eerie at best. I don’t know if I have some other background music playing on here without my knowledge or not, but it would certainly be something calming or uplifting. I just found the mix of such intelligent, important matter with odd sounds odd.
MJ
Mary Jane
My Thoughts
I learned that I have the power to change my thoughts. This exercise Challenge & Change your thoughts, by Dorothy is how I am going forward with doing this vital exercise I need!
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Elissa
I learned that my thoughts are like my dreams
I learned that my thoughts are like my dreams and that’s why they feel so real and I think it will help me to disconnect from the body feelings that make my thoughts seem valid when they are not.
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Jenifer
Day One
I need to learn how to recognize my thoughts that are not factually based (or important) and replace them with more positive and kind thoughts. I can become overwhelmed with thoughts that are not true and usually negative, I need to make it a habit to ignore those bc they aren’t important. Especially to my mental health.
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L
Beginner intro to CBT - music left me anxious :/
Good information if you’ve never had CBT. The background music was off putting tho , it sounded like the kind of music in a movie where the character(s) were exploring and you didn’t know if something dangerous or if they were going to find something that was bad so left me feeling anxious lol…
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Kakia
Not me
That I’m not my thoughts. I have no evidence to back them up!
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Kakia
Not me
I’m not my thoughts. They have no evidence or meaning! I can let go of them ….
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Kimberley
Success
I learned that I need to already tell myself so am successful now.
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Kimberley
Thoughts
I leaned that I can change mg thoughts and my thoughts I tell myself my body and mind believe as true even if they are not
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Taryn
Common knowledge
I’ve realized this stuff is sometimes just common sense for some people and we just don’t use it. I do have the power to change my thought process and how my body responds to my mind. I do have the power to stop putting myself and everything I do in life down. I am stronger than I realize.
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Nikki
Learning
I am finally learning how to steer my thinking in a more positive direction. I’m always thinking of the worst case scenario and I allow that to become factual until proven differently, which I want to work on changing so that I can hope for the best and try to see the good in all these situations.
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Amalia
Reframing
“Is this thought truthful?” “What evidence do I have?” Great questions to re-think.
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Kim
Reframing your thoughts
Ask what evidence you have that your thought is true. You have the ability to change your thoughts at any time What you think about, you bring about Manifest what you want in life
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Sammy
CBT
CBT I need to hear more of this I love listening to Dorothys voice it is confident and reassuring as well yet there is definitely a very soft and compassionate base to it. Thank you Dorothy, you help me more than I can express in trying to be a better me and how I work. Nameste Sammy 🖤💜
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Jayuniversal
Control
I can control how i feel and don’t have to be depressed or anything negative , just by choosing to be otherwise.
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Tia
Successful and smart
I learned that continuously telling myself that I am not intelligent enough to be successful in life is one of the biggest factors in staying frozen in my tracks when I comes to progressing in life.
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Justin
Challenge your thoughts
I learned that the thoughts you have that have a negative connotation should be challenged by asking for the evidence that that thought is true. Ask yourself, where is the evidence, and then look at replacing that negative thought with a positive thought that is based on truth. Retrain your brain to be positive with evidence based thoughts that help you to be positive.
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Trevor
Clallenge Leads To Change
Dorothy really gives amazing tools in this short practice to challenge thoughts we have and change them. Today I’m going to start slow. A negative thought that causes anxiety —> a deep breath —> challenge the thought —> change it —> take a breath and a step to getting better. Namaste Dorothy for your guidance. 🙏🏼
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Melissa
Reframe your thinking
I learned how to question my negative thought patterns by asking “where is the evidence?” and replace them with ones based on fact
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Spencer
Thoughts
I learned that my thoughts need to be questioned instead of just believed. They cannot be narrating my life.
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Mary
I need to challenge my thoughts and ask where is the evidence
Most of the time I get bored I don’t know if it’s me not know what I’m doing with my life? Just take it easy and relax
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jen
Growth
To listen and learn. Things will be revealed. Others may have insight that I have not realized.
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Devon
Intro to CBT
I learned that through CBT I should start saying to myself I can do this! Or like this task will get done. And it will change how my mind and body react. I guess I knew to do this stuff already, but somehow, like how this was explained, it kind of clicked. *Note to self: This is right b4 showering…🙄
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Dorothy
Building healthy thought habits
Negative thoughts that might seem harmless have a big impact on the way we view and treat ourselves
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Margie
CBT
I learned that when I say something negative about myself my mind & body follows thru with making what I say true!
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Jamie
CBT
I learned to recognise when I am being negative about how I am coping with my feelings and the situations around me
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Chad
Problems:
1. Intrusive Thoughts 2. Catastrophizing What is the evidence?
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Bill
How to challenge and change your mind
How to change your thought is a interesting idea. Would help to change bad thoughts to good.
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Dan
Thoughts
Where’s the evidence? What a great question to interrupt and question my thoughts that cause problems. I had to learn to talk to myself and not listen to the negative voice in my head.
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Fran
Intrusive, unwanted thoughts
Where’s the evidence? If not 100% true and accurate, then reframe, restate, rework the thought to be accurate. Accurate and wanted thoughts can then be motivators, not negators.
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Gina
Thoughts
The importance of reframing my thoughts as soon as I recognize they aren’t serving me
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Robin
Challenge my Thoughts
Don't be afraid to challenge my thoughts so I can change them.
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Jason
CBT - Challange your thoughts
I need to challenge negative thoughts by asking “where’s the evidence” Rewrite the thought in a different way Only thoughts that are based in fact.
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Brian
Where’s the evidence?
It’s difficult to know when that question is appropriate when my anxiety and worry is based on plenty of past evidence in my life.