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For what you're going through.

CBT-informed tools shared by therapists and the OutSession community. Anonymous, and about five minutes each.

Browse by thinking pattern

Smart thought record · Mind Reading
I keep assuming I know what people think of me
For when a pause, a look, or a short reply is all the evidence you need to decide what someone thinks of you.
5 min · anonymous
Smart thought record · Mind Reading
I'm sure they're annoyed with me but they haven't said anything
A free reflective worksheet to help you work through i'm sure they're annoyed with me but they haven't said anything. 5 …
5 min · anonymous
Smart thought record · Catastrophising
Every small problem feels like the start of a disaster
For when one small change is enough to set the whole chain of worst cases running.
5 min · anonymous
Smart thought record · All-or-Nothing Thinking
If it's not perfect it feels like a failure
A free reflective worksheet to help you work through if it's not perfect it feels like a failure. 5 guided questions, pr…
5 min · anonymous
Smart thought record · Should Statements
I'm exhausted by everything I think I should be doing
A free reflective worksheet to help you work through i'm exhausted by everything i think i should be doing. 5 guided que…
5 min · anonymous
Smart thought record · Labelling
One mistake and I decide that's who I am
A free reflective worksheet to help you work through one mistake and i decide that's who i am. 5 guided questions, pract…
5 min · anonymous
Smart thought record · Personalisation
When something goes wrong I assume it's my fault
A free reflective worksheet to help you work through when something goes wrong i assume it's my fault. 5 guided question…
5 min · anonymous
Smart thought record · Fortune Telling
I've already decided it's going to go badly
A free reflective worksheet to help you work through i've already decided it's going to go badly. 5 guided questions, pr…
5 min · anonymous
Smart thought record
I dread being asked what I do
For when every small-talk question feels like an interview you didn't prepare for.
5 min · anonymous
Smart thought record
My friends are moving on and I'm still here
For when the group chat is full of news that isn't yours and you don't know what to say.
5 min · anonymous
Smart thought record
I've applied for so many things and heard nothing back
For when the silence after each application starts to feel like the answer.
5 min · anonymous
Smart thought record
People at home keep asking what's next
For when the question is gentle on the surface but heavier each time it lands.
5 min · anonymous
Smart thought record
I quit something and now I'm stuck
For when leaving was the right call but the after is heavier than you expected.
5 min · anonymous
Smart thought record
Every day feels the same
For when the week just dissolves and you can't remember what you did with it.
5 min · anonymous
Smart thought record
I'm thinking about taking anything just to have an answer
For when the not-knowing feels worse than picking something you're not sure about.
5 min · anonymous
Smart thought record
I keep pretending I'm busier than I am
For when it's easier to invent something to say than to admit you don't have an answer yet.
5 min · anonymous
Smart thought record
I want to start something but I can't get past day one
For when the gap between wanting to begin and actually beginning feels impossible to cross.
5 min · anonymous
Smart thought record
Someone my age just hit a milestone I can't picture reaching
For when you scroll past the announcement and feel something you don't have a word for.
5 min · anonymous
Smart thought record
My sleep schedule is completely gone
For when 4am feels normal and 9am feels impossible and you've stopped trying to fix it.
5 min · anonymous
Smart thought record
I don't want to leave the house during the day
For when going out feels like being seen and you'd rather not be.
5 min · anonymous
Smart thought record
A rejection landed harder than I expected
For when you thought you were prepared and the no still hit a soft spot.
5 min · anonymous
Smart thought record
I feel stupid for not knowing what I want
For when everyone else seems sure and you're still trying to work out what you'd even pick.
5 min · anonymous
Smart thought record
I keep saving courses I never start
For when the bookmarks keep piling up and the actually-doing-it keeps not happening.
5 min · anonymous
Smart thought record
I feel like I've forgotten how to talk to people
For when ordinary conversations have started feeling like a skill you used to have.
5 min · anonymous
Smart thought record
I used to be the one with potential
For when people remember a version of you that you're not sure you'll get back to.
5 min · anonymous
Smart thought record
I feel further from myself than I used to be
For when you scroll back and the person in those photos feels like a stranger.
5 min · anonymous
Smart thought record
I started something and the energy died on day three
For when the first day was electric and by Wednesday you couldn't remember why.
5 min · anonymous
Smart thought record · neet
I keep saying I'm fine when I'm not
For when the autopilot answer slips out before you've had a chance to think about it.
5 min · anonymous
Smart thought record
I keep thinking AI is going to replace me
For when every new headline makes you feel like your skills are becoming irrelevant.
5 min · anonymous
Smart thought record
I said something and now I can't stop replaying it
For when one moment keeps looping in your head and you can't let it go.
5 min · anonymous
Smart thought record
I feel like everyone is ahead of me
For when it seems like everyone else figured it out and you're still catching up.
5 min · anonymous
Smart thought record
I keep saying yes when I want to say no
For when you agree to things you don't have the energy for, then resent yourself for it.
5 min · anonymous
Smart thought record
I can't switch off after work
For when the day officially ends but your brain didn't get the memo.
5 min · anonymous
Smart thought record
I keep cancelling plans at the last minute
For when you make plans feeling fine and then dread them as the day gets closer.
5 min · anonymous
Smart thought record
I feel like a burden to the people around me
For when asking for help feels like too much, even from the people closest to you.
5 min · anonymous
Smart thought record
I got feedback and I can't stop thinking about it
For when one comment overshadows everything else, even if the rest was positive.
5 min · anonymous
Smart thought record
I feel stuck but I don't know what I want
For when you know something needs to change but can't work out what.
5 min · anonymous
Smart thought record
I keep putting things off and then hating myself for it
For when the cycle of avoiding and self-criticism feels impossible to break.
5 min · anonymous
Smart thought record
I feel fine but also feel nothing
For when you're not sad exactly, but you're not anything else either.
5 min · anonymous
Smart thought record
Someone I trusted let me down
For when a betrayal or disappointment from someone close is hard to process.
5 min · anonymous
Smart thought record
I don't know if this relationship is right anymore
For when something has shifted and you can't tell if it's a phase or something deeper.
5 min · anonymous
Smart thought record
I feel guilty for not being grateful
For when you know things could be worse, but that doesn't make them feel better.
5 min · anonymous
Smart thought record
The news is making me feel helpless
For when the state of the world feels overwhelming and you don't know what to do with that feeling.
5 min · anonymous
Smart thought record
I can't afford the life I thought I'd have
For when the gap between what you expected and what you can afford feels impossible.
5 min · anonymous
Smart thought record
I spend too much time on my phone and I know it
For when you're aware the scrolling isn't helping but you keep doing it anyway.
5 min · anonymous
Smart thought record
I don't feel safe saying what I think anymore
For when holding back your opinions has become the default, not the exception.
5 min · anonymous
Smart thought record
Social media makes me feel worse but I can't delete it
For when you know the comparison trap is real but you're stuck in it anyway.
5 min · anonymous
Smart thought record
I feel like I'm just surviving, not living
For when every day is about getting through it rather than enjoying any of it.
5 min · anonymous

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For what you're going through.

I keep assuming I know what people think of me

I'm sure they're annoyed with me but they haven't said anything

Every small problem feels like the start of a disaster

If it's not perfect it feels like a failure

I'm exhausted by everything I think I should be doing

One mistake and I decide that's who I am

When something goes wrong I assume it's my fault

I've already decided it's going to go badly

I dread being asked what I do

My friends are moving on and I'm still here

I've applied for so many things and heard nothing back

People at home keep asking what's next

I quit something and now I'm stuck

Every day feels the same

I'm thinking about taking anything just to have an answer

I keep pretending I'm busier than I am

I want to start something but I can't get past day one

Someone my age just hit a milestone I can't picture reaching

My sleep schedule is completely gone

I don't want to leave the house during the day

A rejection landed harder than I expected

I feel stupid for not knowing what I want

I keep saving courses I never start

I feel like I've forgotten how to talk to people

I used to be the one with potential

I feel further from myself than I used to be

I started something and the energy died on day three

I keep saying I'm fine when I'm not

I keep thinking AI is going to replace me

I said something and now I can't stop replaying it

I feel like everyone is ahead of me

I keep saying yes when I want to say no

I can't switch off after work

I keep cancelling plans at the last minute

I feel like a burden to the people around me

I got feedback and I can't stop thinking about it

I feel stuck but I don't know what I want

I keep putting things off and then hating myself for it

I feel fine but also feel nothing

Someone I trusted let me down

I don't know if this relationship is right anymore

I feel guilty for not being grateful

The news is making me feel helpless

I can't afford the life I thought I'd have

I spend too much time on my phone and I know it

I don't feel safe saying what I think anymore

Social media makes me feel worse but I can't delete it

I feel like I'm just surviving, not living

Make one from your own words.