SHOULD, MUST, OUGHT, HAVE TO, NEED TO
(irrational beliefs that lead you to becoming upset)

Leads to —>

TERRIBLE, HORRIBLE, AWFUL
(Making things a catastrophe)

Leads to —>

I CAN’T STAND IT
(negative self talk)

Leads to —> Mental Spinning (thought going around and around in your head)

DEPRESSION, ANXIETY, ANGER,
FRUSTRATION, FEAR, etc
Poor Me

Leads to —>

ALCOHOL ABUSE, DRUGS, VIOLENCE,
EMOTIONAL ILLNESS, SUICIDE, HOMICIDE

HOW CAN YOU CHANGE?

STOP (mentally tell yourself to stop)
(thought stopping)

Leads to —>

IT’S NOT TERRIBLE
(positive self talk)

Leads to —>

I CAN STAND IT
Acceptance without upset

Leads to —>

I’D PREFER THINGS TO BE DIFFERENT, BUT I’M OK & CAN ACCEPT THIS SITUATION WITHOUTGETTING UPSET.

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