The field guide
Change The Way You Think
Catch It, Check It, Change It
Notice the automatic thought. Ask what evidence supports it and what evidence challenges it. Write a balanced alternative.
All-Or-Nothing Thinking
"I missed one workout, so I failed" becomes "I missed one workout. I can do five minutes tomorrow."
Mind Reading
"Everyone thinks I am a mess" becomes "I cannot know what everyone thinks. I can choose who I trust."
Future Telling
"I will always feel this way" becomes "I feel awful right now, but feelings and circumstances can change. I can get help."
The Control Circle
Inside: what I say, my next action, whether I ask for help. Outside: other people's opinions, yesterday, every possible outcome.
Write it down · private
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Miles for Minds is peer support, not therapy or medical treatment. If you might hurt yourself, call 911 / 988 (US), Samaritans 116 123 (UK & Ireland), or your local emergency number.