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Video
Catch it, check it, change it!
Taking the thought to court, looking at the evidence, then revising the thought based on this.
Challenging unhelpful thoughts
Step 1) What thoughts are causing the emotional change?
2) Identify the hot thought (the one with the strongest emotional attachment / meaning)
3) What is the FACTUAL evidence? Remove opinions or emotions
4) What is the FACTUAL evidence this is not 100% accurate?
5) Based on the evidence, what could the revised, more balanced perspective be? Consider what would a friend might say to you based on the evidence?
