# What unhelpful thought do you have? I think... I am... What if... I should... I feel... # Does your thought contain [[distortions]]? # How can you challenge your thought? It's helpful to think this way when... Thinking this way is unhelpful when... It's also valid that... The evidence for... The evidence against... My assumptions are... I don't know for sure if... The facts say... Blaming is unhelpful when... Blaming is helpful when... It's not true that... The evidence suggests that... I'm leaving out positives such as... # What's another way to think about this? A better way to look at it would be... After looking at all the evidence... It's more helpful to... It's more helpful to think about it like... I now think... Rather than blaming, I can try...