I went to my therapist yesterday and she reminded me to face my STINKING THINKING, could also be known as the Shit!!y Committee in your mind! Fire that crew they don't belong in your brain!
Take an index card and write these steps down and you are to challenge your thinking.
A. Include only Facts (situation) Just the facts ma'am!
B. Thoughts or beliefs (your-self talk) What is your spinning brain telling you?
C. Feelings- how do you feel as a result of your thoughts. Scared? Nervous?
D. Dispute thoughts or beliefs. What is really going on? Challenge your distorted thinking.
I thought I was to apply it to a stressful or upsetting situation. She told me, no I should be using it at least 10 times a day to re-train my brain to not to jump to anxious and unreal thoughts.
So I've been practicing it today and it really works!