This is a really helpful page in my CBT textbook for tackling some of the maladaptive beliefs we often hold. The first column lists the rules and assumptions we often may tell ourselves, while the second column is a more functional belief. Just thought I would pass this along. Be kind to yourselves, friends❤
Oh my god, number 5. And 6, and 7.
I frigging needed that.
Failure is not a permanent condition.
The text on the image:
Maladaptive belief:
If I don’t do as well as others, I’m a failure. More functional belief:
If I don’t do as well as others, I’m not a failure, just human.
Maladaptive belief: If I ask for help, it’s a sign of weakness. More functional belief: If I ask for help when I need it, I’m showing good problem-solving abilities (which is a sign of strength).
Maladaptive belief: If I fail at work/school, I’m a failure as a person. More functional belief:
If I fail at work/school, it’s not a reflection of my whole self. (My whole self includes how I am as a friend, daughter, sister, relative, citizen, and community member, and my qualities of kindness, sensitivity to others, helpfulness, etc.) Also, failure is not a permanent condition.
Maladaptive belief: I should be able to excel at everything I try. More functional belief: I shouldn’t be able to excel at something unless I am gifted in that area (and am willing and able to devote considerable time and effort toward it at the expense of other things.
Maladaptive belief: I should always work hard and do my best. More functional belief: I should put in a reasonable amount of effort much of the time.
Maladaptive belief: If I don’t live up to my potential, I have failed. More functional belief: If I do less than my best, I have succeeded perhaps 70%, 80%, or 90%; not 0%.
Maladaptive belief: If I don’t work hard all the time, I’ll fail. More functional belief:
If I don’t work hard all the time, I’ll probably do reasonably well and have a more balanced life.
skeletons want better working conditions, proceeds to run up many stairs
Fuzzball is tired and wants to go home to read.
Dumpy losers and a competent ghost fight the mob.
A grouchy and directionless orphan girl gets involved in Weird Magical Shit ™
Man catches on fire, is adopted by lizard.
Forcing demons to possess humans is all fun & games until someone loses an eye.
Man thinks taking a vacation to the east coast will repair relationship with son, encounters old gods and eldritch horrors and cries naked in the snow instead.
A single mom tries to retire quietly, but accidentally picks a fight with everyone on the planet instead
Mutant fighter takes a chance with making friends with a robot geek and now has to beat up an addict with superpowers to survive.
A teenager and a buckethead run errands.
A polite retiring FBI agent goes to online therapy, finds himself dragged into a vibrant cyberpunk adventure with a bunch of internet/virtual reality detectives while befriending a strange AI with an
ambiguous
past.
Two postmortal unlikely friends travel to take down the government
A woman and a velociraptor shaped alien help some new friends hack a starship.
trans siblings become a giant robot pilot and a magical girl.
1)Somebody’s killing people and we need to find out if it’s a person or a puma.
2) Retired fairy godmothers are shit at not meddling, insist on bringing soulmate into each other’s lives.
3) A lady and her cat have to travel the length of the continent to stop a grudge holding ice goddess from taking over the world.
1) super heros really should keep a closer eye on their offspring.
2) trying to kill your archnemisis before they come into their power is really a bad idea, like have you read any fiction at all before?
A bunch of robots get mad at each other.
A Coven of queer witches fight monsters at night but in the mean time a dude who is basically The Silence but more memorable just won’t leave them alone.
A vampire hunters deals with a nightclub doing illegal practices, while being stalked by the clubowner hottie.
A roudy bunch of kids with superpowers seek safety and a place to belong but instead get thrown into a political war they didn’t ask for.
A girl wanted a time travel adventure, instead she got a husband and five kids…
Woman has to learn to combine knowledge of spreadsheets and supernatural threat from shifterwolves world. Alternative: How to be unprepared and fix shit.
Beat insomnia to save the city.
Psychic refuses to join government agency, forms an underground agency by helping friends until it becomes a local thing, and realizes they’ve become what they refused a paycheck for.
Sports team is transported to medieval fantasy world and are told to save it, with mixed results.
Steel Phoenix Studios 