Event: Eating lunch alone in the cafeteria.
Emotions: rejected, shameful, inadequate
Distress Rating: 7--Distress, less in control
Thoughts: I look pathetic having lunch all by myself. Others think that I'm ugly and useless and not worth spending time with. Maybe if I was pretty and skinny others would like me. I should go on a strict diet and get some nicer clothes when I lose weight. There's no point in dressing better or taking better care of myself right now because I'm too fat to look pretty.
Can You Identify the Irrational Thinking in this Example? There are at least 3 irrational beliefs.
How Can You Change the Thinking? What is another way of thinking about the situation that won't cause the feelings of rejection, shame, and inadequacy?
"Anxiety and depression can cause irrational beliefs to take over and have negative consequences on our lives. Cognitive Diary is another CBT-focused app designed to teach you how to challenge irrational thoughts driven by anxiety, depression, anger, and stress. It allows you to create a list of irrational beliefs and then offers a list of rational challenges. Customize the emotions/moods list, add coping statements that work for you, and create a unique color design for the app." -- Healthline