Once you've recognized which dysfunctional thoughts cause you more stress, it's time to reframe them into more functional ones. For that to happen, each thought must satisfy the requirements below;
It's mustn't be unrealistic: " everyone disliked" for sure we cannot Bond well with everyone, but it isn’t probable for every single person you know to dislike you
It mustn't be " black or white": " whoever doesn’t have the ideal weight, is fat" there are many different stages between a normal BMI and obesity.
It mustn't be arbitrary: " if my partner forgets our anniversary, he doesn't love me" that's an arbitrary conclusion since there are many reasons a person might forget anniversary and many different ways you can realize your partner's love for you.
It mustn't be dramatic: " if they don't hire me, i'll die" to be sure, a job position is not your whole life.
It mustn't include mislabeling: " I’m the loser of our company" you have many qualities that form your personality; it's not worth hanging a label on yourself.
It mustn't include "should statements": " I should be a good housewife" there aren't things you must do or be, there are things you want to do and be.
It mustn't include personalization: " of course the weather is bad today! I wanted to go for a coffee with my friends. I'm so unlucky!" weather phenomena aren't related to a person's luck.