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Universalization Question
Your negative thought — if someone else thought it, would you agree?
Goal
Test thought validity by transferring to third party.
Steps
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1
Write thought.
Expected Outcome
Immediate
Thought loses power.
Evidence base
School: CBT
Founders: David Burns (1980)
Burns "Feeling Good" 1980.
Keywords
#universalization#burns#CBT#تعميم#pro#اختبار التعميم الثالث#third-party-test#نقد ذاتي مضاعف#double-standard#فكرة سلبية#negative-thought#معاملة الذات كصديق#self-as-friend#مرونة معرفية#cognitive-flexibility#تعاطف ذاتي#self-empathy#قياس عدالة الحكم الذاتي#تطبيق معيار واحد على الجميع#single-standard-application#لو فكّر بها آخر هل ستوافقه#if-someone-else-thought-it#بيرنز الشعور الجيد 1980#لن توافقه غالبًا#you-usually-wouldnt-agree
Frequently asked questions
How long does "Universalization Question" take?
This exercise takes about 5 minutes, practiced solo in a Written reflection format.
When will I notice the effect of "Universalization Question"?
Thought loses power. In the short term: Treat self as friend.
Is "Universalization Question" evidence-based?
Yes — it draws on CBT (David Burns (1980)). Burns "Feeling Good" 1980.
Is "Universalization Question" suitable for beginners?
Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the app.
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