CPT Stuck Points

Organizing Stuck Points Exercise

Objective:
This exercise will help you identify, group, and prioritize your stuck points. You’ll also reflect on patterns in your thinking and create an action plan to address them.

Instructions

Step 1

List Your Stuck Points:
Write down any repetitive, rigid, or distressing thoughts or beliefs. If you feel stuck, refer to the list of common stuck points below for inspiration.

Common Stuck Points (Examples)

• Trust Issues:

  • "If I trust people, they will betray me."

  • "I can’t rely on anyone; I have to handle everything myself."

• Self-Worth/Identity:

  • "I am a failure because I made a mistake."

  • "I am unlovable because of what happened to me."

• Control/Perfectionism:

  • "If I can’t do it perfectly, I shouldn’t do it at all."

  • "I should never ask for help."

• Relationships:

  • "If I get too close to people, they will hurt me."

  • "It’s my fault when people are unhappy with me."

• Emotions:

  • "If I show my emotions, people will think I’m weak."

  • "I need to suppress my feelings to stay in control."

• Catastrophic Thinking:

  • "If I try, I’ll just fail and disappoint everyone."

  • "One mistake will ruin everything."

Step 2

Categorize Your Stuck Points:
Group your stuck points based on common themes (e.g., trust, control, self-worth).

Categories (Examples):

• Trust Issues: ____________________________________________

• Self-Worth/Identity: ______________________________________

• Control/Perfectionism: ____________________________________

• Relationships: ___________________________________________

• Other Themes: __________________________________________

Step 3

Prioritize Your Stuck Points:
Which of these stuck points feels most distressing or affects your life the most?

Top 3 Priority Stuck Points to Work On:

Step 4

Link to Cognitive Distortions:
Use the cognitive distortions list (attached earlier) to identify the thinking errors associated with your top stuck points.

Example:

• Stuck Point: "If I make one mistake, I am a failure."

  • Cognitive Distortion: All-or-Nothing Thinking

Top 3 Stuck Points with Cognitive Distortions:

1. Stuck Point: _____________________________________________
   Distortion: ______________________________________________

2. Stuck Point: _____________________________________________
   Distortion: ______________________________________________

3. Stuck Point: _____________________________________________
   Distortion: ______________________________________________

Step 5

Reflection and Action Plan:
Reflect on what you noticed as you organized your stuck points. Were there any patterns or surprises? Identify one action step to help shift a priority stuck point.

Reflection:

Action Step:

This exercise encourages insight into your thought patterns, helps prioritize where to focus, and promotes balanced thinking. By organizing and working through stuck points, you’ll make space for emotional clarity and growth.