situation: My wife didn't look up from her phone or answer me when I came to talk to her.

reframe: I’m having the thought that I’m not worth her time. I can accept this feeling and choose to connect with her when she’s ready.


situation: My wife didn't look up from her phone or answer me when I came to talk to her.

reframe: I’m having the thought that I’m not worth her time. I can accept this feeling and choose to connect with her when she’s ready.


situation: My wife didn't look up from her phone or answer me when I came to talk to her.

reframe: She might be preoccupied with something on her phone; it doesn't mean I'm not important to her.


reframe: I'm noticing the thought that I'm not valued, and I can accept this feeling while focusing on my growth and what truly matters to me.


situation: I called an old friend, but she wasn't home and didn't return my call.

thought: Maybe she doesn't want to talk to me anymore.

reframe: She might just be busy or away; it doesn't mean she doesn't want to talk to me.


situation: I am walking down the street in a new red jeans and a stranger looked at the jeans

thought: I should have never worn these jeans and stick to blue ones

reframe: Wearing these jeans is my choice, and it's okay if others have different opinions. I can feel good about my style regardless of their reactions.


situation: Having problems coming up with words to write essay.

reframe: I can do my best on this essay, and a single grade doesn't define my worth or abilities.


situation: I sent an email to my boss in the morning and haven't received a reply by 5 PM.

thought: He must be angry with me; I'm probably going to get fired.

reframe: My boss may be busy or dealing with other priorities; I’ll follow up tomorrow if I don’t hear back.


situation: I made a small typo in a presentation slide during the team meeting.

thought: I am so incompetent. Everyone noticed and thinks I’m an idiot.

reframe: I made a small mistake, and that's okay. Everyone makes errors, and I can learn and grow from this experience.


situation: My colleague got the promotion that I also applied for.

thought: I’ll never be successful. I’m always going to be stuck at the bottom.

reframe: I can learn from this experience and find new opportunities to grow. I have strengths that can lead me to success.


situation: I finished my project two days early, but I feel like I could have done more.

thought: It doesn't count because it wasn't perfect. I’m a fraud.

reframe: I acknowledge my feelings of inadequacy, but I recognize that completing my project early is an achievement, and I am doing my best.


situation: My manager gave me constructive feedback on how to improve my report.

thought: She thinks my work is terrible. I can’t do anything right.

reframe: My manager's feedback is meant to help me improve, not to criticize my worth. I can learn and grow from this experience.


situation: My manager gave me constructive feedback on how to improve my report.

thought: She thinks my work is terrible. I can’t do anything right.

reframe: I appreciate my manager's feedback as a chance to grow. It's okay to make mistakes; they don't define my worth or abilities.


situation: A client cancelled our meeting at the last minute.

thought: They must hate working with me. I drove them away.

reframe: They may have had a valid reason to cancel, and it doesn't reflect their feelings about me or our work together.


situation: I struggled to solve a bug in the code for a few hours.

thought: I’m not cut out for this job. A real engineer would have fixed it instantly.

reframe: I am a dedicated problem-solver who takes the time to understand challenges, and that persistence is a strength that will help me grow as an engineer.


situation: I received praise for my part of the group project.

thought: They are just being nice. I didn't actually do anything special.

reframe: Your contributions were valuable, and it's okay to accept praise. You deserve recognition for your hard work and effort.


situation: I have a lot of tasks to finish by the end of the week.

thought: There is no way I can handle this. I am going to fail completely.

reframe: I can manage my tasks by prioritizing and taking them one step at a time, and it's okay if I don't complete everything perfectly.


situation: I voiced an opinion in a meeting and no one commented on it immediately.

thought: I should have kept my mouth shut. My ideas are stupid.

reframe: I feel disappointed that my idea went unnoticed, but I can share it again later or seek feedback. My thoughts are valid, and I can improve my communication.


situation: A friend read my message but didn't reply for a few hours.

thought: They are ignoring me. I must have annoyed them.

reframe: They might be busy or distracted; it doesn't mean I've annoyed them. I'll give them time to respond.


situation: I wasn't invited to a coworker's weekend gathering.

reframe: Not being invited doesn't mean I'm unlikable; there could be many reasons for it that have nothing to do with me.


situation: My partner seems quiet and tired after coming home from work.

thought: They are losing interest in me. Our relationship is falling apart.

reframe: My partner may be tired from work, and I can support them while also nurturing our connection.


situation: I waved at an acquaintance on the street, but they didn't wave back.

thought: They pretended not to see me because they think I'm weird.

reframe: They might not have seen me or were distracted; it doesn't mean they think I'm weird.


situation: I stumbled over my words while telling a joke at a party.

thought: I ruined the mood. Everyone thinks I'm awkward and boring.

reframe: I felt embarrassed when I stumbled, but that doesn’t define me. I can learn from this and share more jokes in the future.


situation: My friend had to cancel our dinner plans due to a headache.

thought: That’s just an excuse. They just don’t want to spend time with me.

reframe: I recognize that my friend's headache is a real issue, and it doesn't define our friendship or their desire to spend time with me.


situation: I gained a little weight over the holidays.

thought: I am disgusting. No one will ever find me attractive again.

reframe: I can accept my body as it is now and focus on healthy choices without tying my worth to my appearance.


situation: I asked someone on a date and they politely declined.

thought: I am unlovable. I will be alone forever.

reframe: I acknowledge this feeling of unlovability, but it’s just a thought, not my truth. I am worthy of love and connection, even in this moment.


situation: People were laughing at a nearby table in the restaurant.

thought: They are definitely laughing at me and my outfit.

reframe: They might be laughing about something unrelated; I can't know their thoughts, and I feel good in my outfit.


situation: My parents asked why I haven't visited lately.

thought: I am a terrible son/daughter. I always let everyone down.

reframe: I care about my family, and while I haven't visited lately, it doesn't mean I'm a bad son/daughter. I can make time for them soon.


situation: I got a B+ on an exam I studied hard for.

thought: If I don’t get an A, I am a total failure.

reframe: Getting a B+ shows my hard work paid off, and I can still learn and improve for next time.


situation: I didn't understand the lecture material as quickly as my classmate.

thought: I am stupid. Everyone else is smarter than me.

reframe: I notice this thought of being stupid, but I am learning at my own pace, and that is okay.


situation: The professor marked a few corrections on my essay.

thought: This proves I can't write. I shouldn't even be in this university.

reframe: I feel discouraged by the corrections, but this feedback helps me grow as a writer. I can improve and succeed in this university.


situation: I have a deadline for a thesis coming up in two months.

thought: It’s going to be a disaster. I won’t finish in time.

reframe: I have two months to focus on my thesis, and I can take small steps each week to make steady progress.


situation: I asked a question in class and the teacher asked me to clarify.

thought: That was a dumb question. The whole class is judging me.

reframe: Asking questions is a part of learning; it's okay to seek clarification, and not everyone is judging me.


situation: I missed one day of studying due to illness.

thought: My entire study schedule is ruined. I'm going to fail the course.

reframe: Missing one day of studying is not the end; I can adjust my schedule and still succeed in the course.


situation: My peer review feedback was mostly positive but had one suggestion.

thought: They only put the positive stuff to be polite. The suggestion is the truth: my work sucks.

reframe: The feedback is mostly positive, and the suggestion is an opportunity for growth; my work has strengths and areas to improve.


situation: I feel nervous about the upcoming presentation.

thought: My anxiety shows I am weak and incapable.

reframe: Feeling anxious is a normal response to challenges; it doesn't define my worth or abilities.


situation: I saw my classmates discussing a topic I haven't started reviewing yet.

thought: I am so far behind. There is no point in even trying now.

reframe: It's okay to feel behind; I can start now and take small steps. I am capable of learning at my own pace.


situation: I got rejected from one internship program.

thought: No company will ever hire me. My career is over before it started.

reframe: I can learn from this experience and keep trying; my journey is just beginning, and I have strengths to build on.


situation: The bus arrived late, making me late for an appointment.

thought: Why do bad things always happen to me? The universe is against me.

reframe: Sometimes things go wrong, but it doesn't mean the universe is against me. I can adapt and find solutions.


reframe: I can make mistakes, and that doesn’t define my worth or abilities. I can learn and improve from this experience.


thought: I am such a clumsy idiot. I ruin everything I touch.

reframe: I feel frustrated and clumsy right now, but accidents happen. I can learn from this and be more careful next time.


thought: This day is going to be terrible. Nothing will go right.

reframe: I may feel tired now, but I can still take small steps to make today better and see how it unfolds.


thought: This is a catastrophe. Now my whole week is destroyed.

reframe: This is inconvenient, but I can find solutions and adjust my plans. It's not the end of the week.


situation: I tried a new hobby and wasn't good at it immediately.

thought: If I'm not good at it right away, I shouldn't bother. I have no talent.

reframe: It's okay not to be good at something right away; I can improve with practice and enjoy the process of learning.


situation: I realized I forgot to pay a utility bill on time.

thought: I am so irresponsible. I can't manage my own life.

reframe: I made a mistake by forgetting the bill, but that doesn't define my ability to manage my life. I can learn from this.


situation: It started raining when I didn't bring an umbrella.

thought: Just my luck. Everything always goes wrong for me.

reframe: Sometimes things don't go as planned, but this is just a minor inconvenience, not a reflection of my overall luck.


thought: What if it's a brain tumor? Something is seriously wrong with me.

reframe: I have a mild headache, but it’s more likely due to stress or dehydration than something serious. I’ll take care of myself and monitor how I feel.


situation: I felt awkward during a brief elevator ride with a neighbor.

reframe: It's normal to feel awkward sometimes; they probably didn't think much of it, just like I often don't in similar situations.


situation: I successfully fixed a difficult problem, but it took longer than expected.

thought: It shouldn't have taken that long. I'm slow and inefficient.

reframe: It took longer than expected, but I successfully solved a difficult problem, which shows my persistence and problem-solving skills.


situation: My partner bought me a gift, but it wasn't what I wanted.

thought: They don't know me at all. We are completely incompatible.

reframe: My partner cares about me, and while this gift isn't what I wanted, it doesn't mean we're incompatible.