Name the problem:
Write down the situation you are dealing with that feels upsetting.
Name your thoughts:
Write down you thoughts, ALL your thoughts. Do not censor yourself
Name your feelings:
Write down the feelings that you feel when reading over your thoughts. Remembering feelings are REAL but not always FACTS
Challenge your thoughts:
Read through each thought you wrote down and ask yourself is it 100% true
If not change the thought so it is actually true
Feel like a winner:
Read your corrected thoughts and name the feelings that you feel with them
Sit back and enjoy…..