CBT Checklist

1. Resisting the thoughts will make them go away.

If I put myself down and shame myself then the

2. thoughts will go away.

3. I should be able to control my thoughts.

4. Accepting my thoughts and feelings means that I

agree with them.

5. I chose to be like this.

6. I am bad for having these thoughts.

7. If I punish myself hard enough then i'll fix it.

8. If I obsess and ruminate hard enough then I'll fix

this.

9. All thoughts and feelings are all true.

10. If I have these unwanted thoughts and feelings then

i'll act on it.

11. My thoughts and feelings have power over me: They

will force me to do something I don't want to do.

12. If I feel guilt or shame within my relationship, it

means I've done something wrong.
 CBT Wisdom
What we resist, persists. Practicing compassion
1. and acceptance will release the grip.
For many, putting down and shaming ourselves is a habit we've
2. learned from childhood. If you notice yourself doing this, know
it's something learned. Through this work, we start learning that
it is through compassion that the thoughts fade.

3. We cannot control the feelings and thoughts, but we

can choose how to react to them.
4. We are not agreeing with the thoughts or feelings to be true.
We are learning how to accept that they are occurring.

5. Your trauma, genetics, wounds created these coping

mechanisms. It's not your fault, but it is up to us to change it.

We have these thoughts because we don't want them! Not

6. only that, you are not bad for experiencing them.

7. It is through compassion and wisdom that all

heals

8. This is a false illusion. As strange as it may feel, we cannot

heal through obsessing. But there is another way.

9. The thoughts and feelings are real (they are happening)

but they are not true. They just feel true.

10. Even though they feel strong. Ultimately, you have power
and choice.. They will not make you do anything.
11. Recognizing that we have power gives us strength. Our
thoughts can come and go but they cannot harm us.

You are an empathetic, sensitive being, which is why you

12. feel guilt! ROCD, anxiety and depression can make us feel
guilty or shameful. But it does not equate to reality.