Seth Goleman

This is where you will put the thoughts and ideas that are contributing to your depression on the witness stand and come up with evidence against them. You may be surprised at how quickly you come up with counter-evidence and support against your thinking. The goal of this exercise is to develop more balanced thinking and see the positive aspects of a situation. During this step, ask yourself questions like:
What evidence is there that this thought is true?
Is there another way of looking at this particular situation?
What positive perspective can I take?
Am I only paying attention to the negative side of the event or occurrence?
What would I tell someone else who was thinking this?

similar technique is to finish each day by remembering and visualizing the best parts. Keep a journal of positive thoughts, sometimes called a "gratitude journal." Share these positive thoughts with other people, whether in person or online. Consciously work on forming new

et out of your unhelpful thinking habits. Use positive statements to develop a new attitude about yourself and your life.

Do your best to avoid thought patterns that cause you to view things negatively. Such thinking can keep you from making changes or improvement

The first step in this process is to write down all of the things that cause you fear, worry, or anxiety, whether these feelings are warranted or not. You can keep these thoughts in a journal or record them in a "thought log." Either way, try to describe the situations that you experience and the thoughts and feelings that result. Practice reflecting on and writing down your thoughts as they occur. Make sure you include examples of self-doubt and negative self-talk. Examples of negative thoughts might be:

there evidence for this thought, or am I just making assumptions?
What is the worst that could possibly happen?
Is it likely that this will happen?
Has it ever happened before?
Will this matter a week from now?
Am I overestimating the chances of a disaster?
Am I worrying about how things should be instead of accepting the way they are?

Identify your automatic negative thoughts.
Write these thoughts down as they occur. Concentrate on self-critical and bad thoughts that you have towards yourself. Also, record the factors, events, and situations that cause you to have these negative thoughts. Examples of negative thoughts that harm your self-esteem might be: