Reframing Practice
Negative Thoughts Examples
Try to reframe these negative thoughts into something positive! The answers are listed below!
1. I’m not doing enough.
2. I shouldn’t feel this tired.
3. I can’t take a break because they need me.
4. I have to be strong all the time.
5. It’s my fault they’re upset.
6. No one else can do it like I can.
7. I feel guilty for wanting time alone.
8. I’m a bad caregiver if I get frustrated.
9. They don’t appreciate anything I do.
10. I should be more patient.
11. I’m failing them.
12. I can’t ask for help because it means I’m weak.
13. If I miss something, the blame will be all on me.
14. I shouldn’t cry. I need to hold it together.
15. Other people do this better than I do.
16. My needs don’t matter right now.
17. I’m just being dramatic. I should suck it up.
18. I can’t keep doing this, but I have to.
19. No one understands what I’m going through.
20. I should be able to handle this without complaining.
21. I shouldn’t need help with this.
22. They deserve someone better than me.
23. If I forget something, it means I’m failing.
24. I don’t have time to take care of myself.
25. I can’t complain because others have it worse.
26. I’m not cut out for this role.
27. If I was stronger, I wouldn’t feel this way.
28. They would be better off without me.
29. I’m always falling behind on everything.
30. I can’t ever relax because something might go wrong.
31. I’m too emotional for this job.
32. I’m disappointing everyone around me.
33. There’s no room for mistakes in caregiving.
34. I have to fix everything myself.
35. I’m not allowed to feel angry or resentful.
36. If I feel burned out, I must be doing something wrong.
37. They don’t notice what I do, so why bother?
38. I have to give 100% all the time.
39. I’m losing who I am in all this.
40. There’s nothing good about this situation.
Positive Thought Examples
1. I’m doing my best, and that is enough.
2. It’s okay and natural to be tired. I’m carrying a lot on my shoulders.
3. Taking breaks helps me be a better caregiver.
4. It’s strong to admit when I’m struggling.
5. Their emotions aren’t always about me.
6. Others can help too. I don’t have to do it alone.
7. Wanting space doesn’t make me selfish. It makes me human.
8. Feeling frustrated doesn’t make me a bad caregiver. It means I care.
9. They may not say it, but I’m making a difference.
10. Patience is a practice. I can reset when I need to.
11. I’m showing up, and that’s more than enough.
12. Asking for help shows strength, not weakness.
13. I can’t control everything. I am trying to do my best.
14. Crying is a healthy release. I don’t have to bottle it up.
15. I bring something unique and comparison isn’t fair.
16. My needs matter too. Caring for myself is part of caregiving.
17. My feelings are valid. It’s okay to be overwhelmed.
18. It’s okay to struggle. I can ask for support.
19. Others might not fully understand, but I can still reach out.
20. It’s okay to have hard days. I’m allowed to feel and express them.
21. Asking for help is a smart and caring thing to do.
22. They chose me, and I’m doing my best with love.
23. Forgetting doesn’t mean failure. It means I’m human.
24. Taking care of myself allows me to keep showing up for them.
25. My experience is valid, no matter what others go through.
26. I’m learning and growing every day in this role.
27. Strength includes feeling emotions and moving through them.
28. I matter to them more than I realize.
29. I’m doing what I can, and that’s all anyone can ask.
30. It’s okay to rest because I can’t prevent everything.
31. Emotions are a sign of care, not weakness.
32. One mistake doesn’t define me. I’m still trying.
33. Caregiving is complex and perfection isn’t the goal.
34. I can ask others for support because I’m not alone.
35. My emotions are valid, even the uncomfortable ones.
36. Burnout is a signal, not a failure. I need support too.
37. Even if it’s unseen, my care matters.
38. It’s okay to have limits. I’m still enough.
39. I can take time to reconnect with myself.
40. Even in hard moments, there’s something meaningful here