1. Locate the irrational thought and start to brainstorm for solutions.

A helpful technique is to journal and discuss with your therapist the negative self statements you tell yourself. This is important to keep track during the week. It is helpful when you come to therapy. You will have concrete statements to work with. Your therapist can work through them with you. This helps to get to the root of the problem. Once you can get them from head to paper your better able to see that they are what I refer to as “crazy making” statements.

2. Writing Self-Statements that Will Counteract the Negative Thoughts.

Once locating the root of the statement, fear, depression, anxiety, conditioned beliefs, etc, write a positive self statement. Replace it with a new one. Once you have worked on these in therapy, you will be able to do it on your own. When you start to hear the negative self statement creeping back into your head, you will have time to remember it is faulty thinking. You will have practiced replacing these negative thoughts with positive ones. This is now getting hard wired into your brain. Relief is on the way.

Examples– “I am a failure”. This changes to “I am capable and anything I think I am failing at is just an area of life I have yet to master.”

“I am always depressed and it will never get better.” This changes to “Life has it’s ups and downs but depression does not define me.”

3. Seek out New Ways and Opportunities to Change Old Thinking into Positive Thinking.

Instead of walking into a work meeting and instantly finding what is wrong with the atmosphere, try something new. Train yourself to be mindful and find three things that are positive about what is around you. Do this as quickly as possible and you will be amazed at how much better you feel. Use tools that are all around you. Ask a close friend to help remind you when he/she sees your thinking heading into “stinky thinking”. Set up reminders on your phone to alert you at different times of the day to write down things that you are perceiving differently.

4. Finish Your Day By Actively Visualizing the Best Parts.

At the completion of your day, make it a point to sit down and journal. Write about those things you are most thankful and grateful for. Recording your positive thoughts and sharing them with another, helps to form healthier associations. You are creating new pathways in your mind. No longer will you wake up dreading the day. You will wake up in anticipation of a wonderful day ahead.

5. Understand and Learn how To Accept That Disappointment is a very Normal Part of Everyday Life.

Disappointing circumstances and situations are just a normal part of everyday life. They do not define you and control your whole day. Your response to these situations determines your ability for a great day. Stop beating yourself up and blaming yourself, just feel the disappointment. Know that you cannot change the circumstances outside of yourself. Understanding that the only thing you can change is yourself and how you perceive the outside world. Work on seeing what is within your control.