That's okay! Everyone has different preferences and needs for how they get support. You could try one of the other tools in the toolbox or check out our resources page. 

I’m still not sure 

Some types of unhelpful thought patterns include:

Black-and-white thinking: Seeing things as “either/or” with no shades of grey in between.

Overgeneralisation: Expecting something that happened once or twice to keep happening.

Catastrophising: Expecting disaster to strike no matter what, “but what if?…”

It’s important to understand that your thought patterns have formed over your lifetime and, like other habits, take a while to change. For example, it can take a while to get used to a new cellphone, but through repetition and mistakes, you adapt to the new layout.

Focus on noticing and changing one unhelpful thought pattern at a time. Every time you notice one of these patterns in your thoughts, stop and remind yourself to reframe your thinking. You can come back to the Reframing Thoughts tool to help you with this. Eventually, the new way of thinking will take over, just like adapting to a new cellphone.

Not being ‘good enough' is a type of unhelpful belief. These types of beliefs are often hard to see, kind of like the roots of a tree. They are generally formed in childhood through either intense experiences or a series of similar experiences building up over time. Actively reframing thoughts over time can also help you reframe unhelpful beliefs into more positive alternatives.

Some types of unhelpful thought patterns include: Black-and-white thinking: Seeing things as “either/or” with no shades of grey in between. Overgeneralisation: Expecting something that happened once or twice to keep happening. Catastrophising: Expecting disaster to strike no matter what, “but what if?…”

Some types of unhelpful thought patterns include:

Black-and-white thinking: Seeing things as “either/or” with no shades of grey in between.

Overgeneralisation: Expecting something that happened once or twice to keep happening.

Catastrophising: Expecting disaster to strike no matter what, “but what if?…”

What are the types of unhelpful thought patterns?

It’s important to understand that your thought patterns have formed over your lifetime and, like other habits, take a while to change. For example, it can take a while to get used to a new cell phone, but through repetition and mistakes, you adapt to the new layout. Try focus on noticing and change one unhelpful thought patterns at a time. Every time you notice one of these patterns in your thoughts, try to stop and remind yourself to reframe your thinking. You can come back to the Reframing Thoughts tool to help you with this. Eventually, the new way of thinking will take over, just like adapting to a new cell phone.

It’s important to understand that your thought patterns have formed over your lifetime and, like other habits, take a while to change. For example, it can take a while to get used to a new cellphone, but through repetition and mistakes, you adapt to the new layout.

Focus on noticing and changing one unhelpful thought pattern at a time. Every time you notice one of these patterns in your thoughts, stop and remind yourself to reframe your thinking. You can come back to the Reframing Thoughts tool to help you with this. Eventually, the new way of thinking will take over, just like adapting to a new cellphone.

What if reframing my thoughts doesn’t help?

Not being ‘good enough' is a type of unhelpful beliefs. These types of beliefs are often hard to see, kind of like the roots of a tree. They are generally formed in childhood through either intense experiences or a series of similar experiences building up over time. Actively reframing thoughts over time can also help you reframe unhelpful beliefs into more positive alternatives.

Maybe I’m not good enough?

Reframing Thoughts helps you notice and reframe unhelpful patterns in your thoughts and beliefs.

Reframing Thoughts

How to reframe thoughts

Reframing thoughts is when you actively notice unhelpful thoughts in your mind and reframe them into more useful thoughts.


There are some common patterns in people’s thoughts which can lead to practical and emotional problems in everyday life. These are sometimes known as ‘thought distortions’. For example, you might have a rule that “I always put the needs of others above my own self-care", which can lead to burnout. It can be helpful to learn about common unhelpful thought patterns and how to reframe them.

What is Reframing Thoughts?

Try Reframing Thoughts now

If you don’t instantly resonate with any unhelpful thought patterns, another way to identify them is by looking for patterns in your own thoughts or speech. For example, if you find yourself saying “I should” a lot then you may be experiencing the ‘Should’ unhelpful thought pattern.

You could write down your thoughts in a journal and try to spot the patterns and match them up to the list of unhelpful thought patterns.

Struggling to do the exercise?

The way you think about what's happening affects the way you feel and behave. For example, if you think other people's needs are always more important than your own, then you may feel sad when you’re alone and always seek to be around people.

By learning to recognise unhelpful thought patterns and reframe them over time, you will begin to feel better and make decisions that support your overall sense of wellbeing.

How does it help?

These tools have been developed to help with feelings of anxiety, stress, or low mood.     Each tool only takes a few minutes. Health and wellbeing is an ongoing journey - so     try them out and see what works for you.

Small Steps Toolbox

This tool can give you insight into how what you’re doing affects your mood, and recommends activities that can improve how you’re feeling.

Balancing Mood

Loneliness is a common feeling we all get from time to time. The tool asks you when you feel lonely and gives insights on why or what you can do about it.

Understanding Loneliness

During this mindfulness exercise, you’ll be guided by relaxing audio to calmly notice different visual aspects of images and apply this to your surroundings.

Mindful Watching

Improving Sleep is a quiz that helps you explore the things you can do or avoid that can lead to a better quality sleep.  There are a variety of tips available so you can choose something that suits your lifestyle.

Improving Sleep

During this exercise, you’ll be guided to identify sensations in your body that you often experience when feeling upset. You can use these as signals to react differently, use a tool, or engage in self-care.

Identifying Signals

Supporting Others gives you tips on what you can say or do when you’re helping someone who’s going through a hard time.

Supporting Others

Learn to appreciate the small things in life through practising gratitude. Doing this regularly can help lift your mood and make you feel happier. 

Gratitude Practice

Teach your body how to relax better through muscle relaxation. The key is learning to apply this skill in everyday life to the entire body so that you’re not tensing muscles when you don’t need to.

Muscle Relaxation

This reflective technique involves slowly breathing in and out to help you feel calmer and more relaxed. This tool is guided by an animated image that inflates and deflates.

Deep Breathing

This skill involves fully focusing on what a person is saying, rather than selectively hearing. In this exercise, you’ll practice listening and develop an awareness of when you’re not paying attention.

Active Listening

This tool helps you on your journey to gain self-worth. Go through the Building Self-Worth card deck for energetic, reflective, or inspirational activities. 

Building Self-Worth

What are thinking distortions?

Nice! You can use this technique wherever you are or come back to this tool whenever you want to identify unhelpful thoughts. 

Reframing Thoughts

How to reframe thoughts

1

2

3

4

5

Struggling to do the exercise?

What are Thinking Distortions?

Pūkenga matihiko