Recognise familiar thinking patterns
Explore examples of all-or-nothing thinking, expecting the worst and assuming you know what another person is thinking. Use the examples to identify patterns you want to look at more closely.
A free guide to changing negative thinking
Guide to Change the Habit of Negative Thinking
When a mistake stays on your mind or you find yourself expecting the worst, it can be hard to know where to begin.
Get Reconnected's free guide walks you through noticing automatic thoughts, examining the evidence behind them and practising a more balanced response. Includes everyday examples, reflection questions and a thought-record worksheet.
By Delia Petrescu, MA, RP, Registered Psychotherapist and founder of Get Reconnected.
Free PDF · Read at your own pace · Worksheet included
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When one thought takes up too much space
A conversation ends, but you keep replaying what you said. One mistake starts to outweigh everything that went well. A delayed reply leaves you wondering whether you have upset someone.
This guide gives you a way to pause and examine what is going through your mind. You can start with one situation and work through the questions at a pace that feels manageable.
Inside the guide
Put a thought into words
Use the thought-record worksheet to note what happened, the thought or image that came up, and how you felt. It gives you something specific to reflect on rather than trying to untangle everything at once.
Question the conclusion
Work through prompts about the evidence, other possible explanations and what you would say to a friend in the same situation.
Practise a more balanced response
See a worked example of questioning and reframing a thought, then try the process with your own example. Notice how the new perspective affects your feelings and response.
Start with one situation
You can return to the guide whenever a familiar pattern comes up. Read the explanation, choose a recent thought and try the worksheet or reflection questions.
The aim is to consider the situation more accurately while acknowledging how you feel. Difficult circumstances and feelings deserve attention, too.
From Delia Petrescu and Get Reconnected
Delia Petrescu is a Registered Psychotherapist and the founder of Get Reconnected. Her work includes supporting people with self-criticism, perfectionism, burnout and relationship concerns.
In this guide, she introduces ways of noticing and examining thoughts through cognitive behavioural therapy, often called CBT. The explanations, examples and writing prompts give you a practical starting point for reflection.
Before you subscribe
Is the guide free?
Yes. The guide is free. We email it to people who subscribe to the Get Reconnected newsletter. A therapy appointment is not required.
Do I need to know anything about CBT?
No. The guide introduces the ideas and provides examples before asking you to try the exercises.
Can I print the worksheet?
Yes. You can print the thought-record page or use its prompts in a notebook. You can also save the guide to read on your device.
Is this a substitute for therapy?
The guide is an educational resource for self-reflection. It does not provide an assessment, diagnosis or personalised treatment. If you would like help applying the ideas to your circumstances, you can explore professional support.
What happens when I subscribe?
You join the Get Reconnected newsletter and we email you the guide. You can unsubscribe from the newsletter at any time.
Take a closer look at a thought that keeps returning
Subscribe to our newsletter and we'll email you the free guide. Begin with one example from your own day.
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