Section I: Thoughts
More often than I’d like I . . .

Rationalize or minimize serious problems I need to face
Have unrealistic expectations about friends or romantic partners
Tend to be thinking about what’s next so much that I rarely enjoy the present moment
Don’t think about the consequences of my actions ahead of time
Put too much pressure on myself
Choose personal goals that don’t energize or motivate me
Downplay my hopes and expectations as a hedge against being disappointed
Let my fears overrule my desires or common sense
Negatively judge myself or others
Focus selectively, seeing things as I want to see them rather than as they really are
Take things too personally
Talk myself into things which I later regret
Ignore or override my feelings or intuition
Distract myself from or avoid thinking about certain subjects
Space out
Obsess over a trip, purchase, or other decision
Compare myself or my circumstances with others’ and feel disappointed
Fantasize or daydream
View things in either-or, all-or-nothing terms
Dwell on regrets or resentments and feel unable to move on
Worry about worst-case scenarios
Find it difficult to emotionally soothe myself
Feel as though I am only “halfway in” jobs or relationships
Feel as though I am living behind a false front
Feel as though I have to justify myself or my actions to others

 

Section II: Actions
More often than I’d like I . . .

Overreact to minor setbacks or challenges
Take on too many tasks or commitments
Eat poorly or skip exercising
Spend or borrow too much
Distract myself with escapist activities
Have addictive behavior patterns
Stay in relationships that are not good for me
Rebel even when it costs more than it gains
Am late to events
Don’t ask for help when I need it
Procrastinate on seeking treatment for medical conditions
Deny myself victory or pleasure even after working hard to attain them
Automatically say no to new experiences
Find it hard to manage my time or prioritize all that I need to do
Say thoughtless or hurtful things and then regret it
Disclose things about myself that I later wish I hadn’t
Choose short-term gains despite significant long-term costs
Set ambitious goals but can’t get started
Put myself down in front of others
Fail to assert my legitimate rights and needs
Overindulge in eating, drinking, or shopping
Don’t finish what I start
Rush through things
Put others’ needs first at my own expense
Overbook and overpromise so often that others no longer trust what I say

 

Section III: Feelings
More often than I’d like I feel . . .

Overwhelmed or stressed out
Self-critical
Anxious
Self-destructive
Resentful
Disappointed
Bored
Inhibited
Irritable
Hopeless
Stuck
Ashamed
Guilty
Depressed
Out of control
Deprived
Unworthy or undeserving
Flawed or inadequate
Lonely or isolated
Cut off from my feelings, almost as if I had none