Replace Negatively Biased Thoughts

Time for the last step of cognitive restructuring! In this step, we’re going to develop a Rational Response. This is a more compassionate and realistic statement meant to remind you of the work you’ve done to challenge your primary biased thought. To develop this thought, you might choose a piece of evidence from the AGAINST column in the previous table that resonated with you and that you strongly believe, create a summary statement of your evidence against the thought, or consider what you might say to a friend or loved one who had the thought. After all, we’re often much kinder to others than we are to ourselves! Do whatever feels right for you.

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Let's Practice!

Write down your rational response below, then rate how much you believe your rational response from 0 (I believe this 0%) to 100 (I believe this 100%). If your believability score is low, try developing a different rational response that you believe in more. Here are some guiding questions to help:

• What is a more balanced view of the situation?

• What would you say if this were your best friend/partner/child?

• What was the strongest piece of evidence against your thought?

Rational Response	Believability Rating (0-100)