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The TOEFL/IELTS is too difficult. I will never get a high score.

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The TOEFL/IELTS is too difficult. I will never get a high score.

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People will laugh at me when they listen to my English.

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People will laugh at me when they listen to my English.

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Everybody thinks I'm stupid. Nobody expects anything from me.

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Everybody thinks I'm stupid. Nobody expects anything from me.

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I'm not smart enough to study in a prestigious school.

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I'm not smart enough to study in a prestigious school.

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I could never get into an Ivy League school.

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I could never get into an Ivy League school.

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There's no point in applying when there are way more intelligent people out there.

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There's no point in applying when there are way more intelligent people out there.

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HOW CAN YOU DEAL WITH AUTOMATIC NEGATIVE THOUGHTS?

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HOW CAN YOU DEAL WITH AUTOMATIC NEGATIVE THOUGHTS?

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4. Balance every negative thought with a positive one.

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4. Balance every negative thought with a positive one.

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3. Challenge your ANTs through questions.

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3. Challenge your ANTs through questions.

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Am I falling into a thinking trap, e.g. catastrophizing or overestimating danger?

What is the evidence that this thought is true? What is the evidence that it is not true?

Have I confused a thought with a fact?

What would I tell a friend if he/she had the same thought?

Am I 100% sure that ___________will happen?

What is the worst that could happen?

If it did happen, what could I do to cope with or handle it?

Am I confusing “possibility” with “certainty”? It may be possible, but is it likely?